Best Clean Eating


6 BEST CLEAN EATING RECIPES FOR 2016


1.- Clean Eating Red Cabbage Salad

Perfect for a quick lunch on the go or a fresh dinner starter, this tangy raw slaw is also supremely cleansing.

Ingredients list for the red cabbage salad Makes 2 large or 4 small servings

For the salad: 1/4 head red cabbage, thinly shredded—you can do this easily with a vegetable peeler 1 apple, thinly sliced in sticks Chives, chopped 1/4 cup pomegranate seeds

For the dressing: 1 yogurt 2 tablespoons lemon juice or white vinegar 1 teaspoon olive oil 1 teaspoon honey or brown sugar 1/2 teaspoon fresh cracked black pepper 1/2 teaspoon salt 1/2 teaspoon freshly grated ginger 2 tablespoons water

Directions :

1. Combine the red cabbage, apple, pomegranate seeds and chives in a large bowl.

2. Whisk together all the ingredients for the dressing in a separate bowl. Add a few tablespoons of water to thin if necessary.

3. Divide the cabbage salad into individual bowls, top with remaining chives and pomegranate. Drizzle with yogurt sauce before serving.

quick-healthy-Cabbage-Salad


2.- Zucchini Noodles with Pesto

Turn abundant zucchini into noodles for a fun summer meal. Zucchini Noodles with Pesto is a simple and healthy dish that the entire family will love!

Zucchini Noodles with Pesto Recipe on twopeasandtheirpod.com

Turn your zucchini into noodles and toss with fresh basil pesto. A fresh and healthy meal in minutes!

Yield: SERVES 4

Prep time: 15 MINUTES

Total time: 15 MINUTES

Ingredients :

  • 4 small zucchini, ends trimmed
    2 cups packed fresh basil leaves
    2 cloves garlic
    1/3 cup extra-virgin olive oil
    2 teaspoons fresh lemon juice
    1/4 cup freshly grated Parmesan cheese
    Kosher salt and freshly ground black pepper, to taste
    Cherry or grape tomatoes, optional

Directions :

1. Use a julienne peeler or mandoline to slice the zucchini into noodles. Set aside.

2. Combine the basil and garlic in a food processor and pulse until coarsely chopped. Slowly add the olive oil in a constant stream while the food processor is on. Stop the machine and scrape down the sides of the food processor with a rubber spatula.

Add the lemon juice and Parmesan cheese. Pulse until blended. Season with salt and pepper.

3. Combine the zucchini noodles and pesto. Toss until zucchini noodles are well coated. Top with tomatoes, if using. Serve at room temperature or chilled.

Note

If you want to cook the zucchini noodles, you can. Just add the zucchini pesto noodles to a skillet and sauté them up over medium heat. It only takes a few minutes.


3.- Watermelon, Tomato and Cheese Salad

A light, refreshing salad served in a watermelon bowl filled with watermelon, tomatoes, cucumbers and topped with a drizzle of balsamic dressing and goat cheese.

Watermelon, Tomato and Goat Cheese Salad
Ingredients :
  • 2 cups watermelon, diced
  • 1 cup cherry tomatoes, cut in half
  • 1 cup cucumber, peeled, diced
  • 1 tbsp. goat cheese, crumbled
  • 2 tbsp. mint leaves, sliced thin
  • 1 tbsp. balsamic dressing (your favorite)
  • ¼ tsp. salt
  • ¼ tsp. pepper
Instructions :
  1. Using a small watermelon, approx 8 lbs., cut in half, the short way (width side). Reserve half of the watermelon for another use. On the remaining half of watermelon, spoon out the inside, making a hollow bowl. Cut the spooned out watermelon into bite size pieces, about 1″ square. Turn the hollowed watermelon bowl upside down to drain; set aside.
  2. Meanwhile, in a medium bowl, add the diced watermelon, tomatoes and cucumber; carefully mix until combined. Add mint, balsamic dressing, salt and pepper. Mix until combined. Add mixture to the watermelon bowl. Top with goat cheese.

Notes

Calories per cup: 58, Fat: 2, Sodium: 60, Potassium: 233, Carbs: 9, Fiber: 1.1, Sugar: 6, Protein: 2.3


4.- Cilantro Lime Cucumber SaladThis easy cucumber salad is fast and fresh with a bit of a kick. The cilantro adds the perfect twist!

Cilantro-Lime Cucumber Salad

Yield: 5-6 side servings

Asian Marinated Cucumber Salad
Ingredients :
  • 1 jalapeno, seeded and finely diced
  • 2 cloves garlic, finely minced
  • 3 tablespoons fresh lime juice
  • 1/4 teaspoon crushed red pepper
  • ½ teaspoon salt, or to taste
  • black pepper to taste
  • 3 tablespoons olive oil
  • 2 cucumbers, very finely sliced (see photos)
  • 4 tablespoons minced cilantro, to taste

Instructions :

  1. Dice the jalapeno and garlic and add to a medium-sized bowl.
  2. Add 3 tablespoons of fresh lime juice, crushed red pepper, salt, and pepper. Use a whisk to incorporate the 3 tablespoons olive oil. Set aside.
  3. Finely slice the cucumbers. Use a mandolin if you have it, but a very sharp knife will do the trick. (See photos below.) Add the cucumbers to the dressing and stir together.
  4. Finely mince the cilantro and add it to the bowl. Stir to combine. You can either let it sit in the fridge to marinate for a couple hours, or serve immediately.

Notes

Make sure that you let the salad sit on the counter for a little while before serving if it’s been in the fridge; the olive oil solidifies slightly when it’s cold.


5.- Clean Eating Cauliflower Soup with Garlic Scapes

I was at the super market earlier today and I noticed these attention grabbing magazines next to the check out line. One look at the covers of these magazines, and you know why we are struggling to be a healthier society:

“Drink this extract and lose belly fat, while you sleep!”
“10 super foods to lose 14 pounds in two weeks!”
“8 reasons why you don’t have six pack abs!”
“10 minute workouts to look your best, guaranteed!”
“Look sexy this summer, just follow our 6 step plan!”

Cook time:

cauliflower-soup-6

Recipe :

2 tbsp olive oil/coconut oil
1 small white onion – chopped
1 medium size cauliflower – roughly chopped
1 pound garlic scapes (about 24) – roughly chopped
4 cups vegetable stock/water
juice of 1 lemon
1 tsp cumin powder
salt and pepper to taste

Heat olive oil in a big pot. Add chopped onion and sweat on low heat until soft. Add garlic scapes and cumin powder, sauté for 2-3 minutes. Add vegetable stock and cauliflower florets, bring to boil. Simmer on low heat for 30 minutes until vegetables get soft. Remove from heat. Once the mixture is cool enough to handle, purée in blender. Season with salt, pepper and lemon juice. I have used avocados, cooked millet, raw corn and sprouts for garnish.


6.- Clean Eating Vegetable Tian

Prep Time

Cook Time
Total Time

Total Cost: $6.60

Cost Per Serving: $1.10

Serves: 6

line vegetables
Ingredients :

1 Tbsp olive oil $0.11

1 medium yellow onion $0.70

1 tsp minced garlic $0.08

1 medium zucchini $0.71

1 medium yellow squash $0.85

1 medium potato $0.91

1 medium tomato $1.65

1 tsp dried thyme $0.05

to taste salt & pepper $0.05

1 cup shredded Italian cheese $1.49


Instructions :

  1. Preheat the oven to 400 degrees. Finely dice the onion and mince the garlic. Saute both in a skillet with olive oil until softened (about five minutes).
  2. While the onion and garlic are sauteing, thinly slice the rest of the vegetables.
  3. Spray the inside of an 8×8 square or round baking dish with non-stick spray. Spread the softened onion and garlic in the bottom of the dish. Place the thinly sliced vegetables in the baking dish vertically, in an alternating pattern. Sprinkle generously with salt, pepper, and thyme.
  4. Cover the dish with foil and bake for 30 minutes. Remove the foil, top with cheese and bake for another 15-20 minutes or until the cheese is golden brown.

by rene contreras

by Rene Con



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