Clean Eating Recipes: Delicious and Clean Meals for Lifelong Health

Table of contents :
Introduction
Smoothies/Drinks
Sweet Green Smoothie
Delicious Berry Smoothie
Breakfast Smoothie
Avocado Smoothie
Strawberry and Banana Smoothie
Tropical Smoothie
Gingerbread Smoothie
Clean Eating Tropical Smoothie
Blueberry Kale Smoothie
Turmeric Smoothie
Breakfast
Delicious Brownies
Clean-Eating Salsa
Avocado Chicken Lettuce Wraps
Cereal Breakfast Recipe
Chocolate Chip Cookie
Delicious Egg Rolls
Breakfast Meal Bowls
Mini Quiche in Wonton Wrappers
Breakfast Banana Splits
Spanakopita-Stuffed Portobello Mushrooms
Lunch
Skinny Strawberry Frozen Yogurt Treats
Sheet Pan Fajitas
Pan Egg Roll
Ground Turkey Sweet Potato Skillet
Cauliflower Rice with Mushrooms and Feta
Clean Eating Fried Rice
Chicken Salad
Autumn Chopped Salad
Shrimp Stir Fry
Roasted Lemon Chicken with Potatoes and Rosemary
Dinner
Chicken & Quinoa Buddha Bowls
Roasted Salmon & Tomatoes with Garlic & Olives
Kale & Avocado Salad
Pasta with Grilled Vegetables
Tofu & Vegetable Curry with Zucchini Noodles
Slow-Cooker Pozole
Spinach & Strawberry Pasta Salad
Salmon-Stuffed Avocados
Chickpea & Spinach Stew
Summer Skillet Vegetable & Egg Scramble
Conclusion
Author's Afterthoughts

Citation preview

Clean Eating Recipes Delicious and Clean Meals for Lifelong Health

BY Stephanie Sharp

License Notes Copyright 2021 by Stephanie Sharp All rights reserved. No part of this Book may be transmitted or reproduced into any format for any means without the proper permission of the Author. This includes electronic or mechanical methods, photocopying or printing. The Reader assumes all risk when following any of the guidelines or ideas written as they are purely suggestion and for informational purposes. The Author has taken every precaution to ensure accuracy of the work but bears no responsibility if damages occur due to a misinterpretation of suggestions.

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Table of Contents Introduction Smoothies/Drinks Sweet Green Smoothie Delicious Berry Smoothie Breakfast Smoothie Avocado Smoothie Strawberry and Banana Smoothie Tropical Smoothie Gingerbread Smoothie Clean Eating Tropical Smoothie Blueberry Kale Smoothie Turmeric Smoothie Breakfast Delicious Brownies Clean-Eating Salsa Avocado Chicken Lettuce Wraps Cereal Breakfast Recipe Chocolate Chip Cookie Delicious Egg Rolls Breakfast Meal Bowls Mini Quiche in Wonton Wrappers Breakfast Banana Splits

Spanakopita-Stuffed Portobello Mushrooms Lunch Skinny Strawberry Frozen Yogurt Treats Sheet Pan Fajitas Pan Egg Roll Ground Turkey Sweet Potato Skillet Cauliflower Rice with Mushrooms and Feta Clean Eating Fried Rice Chicken Salad Autumn Chopped Salad Shrimp Stir Fry Roasted Lemon Chicken with Potatoes and Rosemary Dinner Chicken & Quinoa Buddha Bowls Roasted Salmon & Tomatoes with Garlic & Olives Kale & Avocado Salad Pasta with Grilled Vegetables Tofu & Vegetable Curry with Zucchini Noodles Slow-Cooker Pozole Spinach & Strawberry Pasta Salad Salmon-Stuffed Avocados Chickpea & Spinach Stew Summer Skillet Vegetable & Egg Scramble Conclusion

Author's Afterthoughts

Introduction

Clean foods are low in fat, sugar and salt. You can increase the intake of whole grains such as quinoa, amaranth, brown rice, and millet. Clean sugars include dehydrated sugar cane juice, maple syrup, and pure honey. Beans and legumes are very crucial as well. You don’t have to give up whole food groups or count calories. With this book, you can choose from plenty of famous clean eating recipes such as Sweet Green Smoothie, Turmeric Smoothie, Gingerbread Smoothie, Delicious Berry Smoothie, Clean-Eating Salsa, Chocolate Chip Cookie, Breakfast Banana Splits, Ground Turkey Sweet Potato Skillet, Autumn Chopped Salad, Kale & Avocado Salad, Salmon-Stuffed Avocados, Summer Skillet Vegetable & Egg Scramble, and so on. Just tune the pages and show your amazing cooking skills to your family.

Smoothies/Drinks

Sweet Green Smoothie

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 1 person If you are looking for a green smoothie but don’t have almond milk, then you can always use a cup full of skim milk and add a small amount of almond extracts. Feel free to exclude mango if you are diabetic. Ingredients 1 cup almond milk ½ banana, frozen 1 cup kale, fresh, clean ½ cup mango, frozen 1 tablespoon raw almond butter, unsalted ¼ teaspoon cinnamon Directions

Blend almond milk with kale in the blender until kale has successfully broken down a bit. Once done, immediately add in the mango, banana, cinnamon and almond butter. Continue to blend until the mixture is completely creamy. Fill a large glass with the prepared mixture. Serve immediately and enjoy. Nutritional Value: kcal: 70, Fat: 3 g, Fiber: 1 g, Protein: 3.6 g

Delicious Berry Smoothie

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 2 persons This nutritious and delicious smoothie would keep you full till lunch. For added protein and fiber, feel free to add ground up quick oats. Absolutely delicious & healthy! Ingredients 1 cup each of strawberries & blueberries, frozen 1 cup almond milk, unsweetened 1 tablespoon chia seeds or grounded flax A scoop of your favorite protein powder 1 teaspoon pure vanilla extract Directions Blend all of the ingredients together in a blender until completely smooth, on

high power. Pour the mixture into two glasses, serve as it is and enjoy. Nutritional Value: kcal: 180, Fat: 4 g, Fiber: 6 g, Protein: 8 g

Breakfast Smoothie

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 2 persons This smoothie is perfect for days when you don’t have time for breakfast. Add frozen bananas and/or a few ice cubes to the smoothie, if you are looking for a colder version of the smoothie. Ingredients 5 tablespoons chia seeds 2 large bananas, ripe 1 teaspoon honey 2/3 cup organic oats 1 teaspoon vanilla extract 2 cups almond milk A handful of almonds Directions

Blend all of the ingredients together in a blender until completely smooth. Let sit in the blender for a few minutes, until nicely thicken up. Pour the mixture into two glasses. Serve immediately and enjoy. Nutritional Value: kcal: 484, Fat: 24 g, Fiber: 14 g, Protein: 16 g

Avocado Smoothie

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 1 person You can sub spinach with kale and can add one more date. If you don’t have almond milk, then you can use any of your favorite milk. Ingredients ¼ cup protein powder 2 tablespoons pumpkin seeds, raw ¼ cup avocado 2 cups spinach ½ tablespoon cacao powder 1 cup cauliflower, frozen ½ cup yogurt 3 tablespoons chopped dates ½ cup almond milk

Directions Blend all of the ingredients together in a blender until completely smooth. Pour the mixture into a large glass, serve immediately and enjoy. Nutritional Value: kcal: 396, Fat: 16 g, Fiber: 9 g, Protein: 32 g

Strawberry and Banana Smoothie

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 2 persons For added sweetness, just drizzle your smoothie with maple syrup. If you don’t want to use rice milk, then you can sub it with any of your favorite milk. Feel free to garnish your glasses with a fresh strawberry. Ingredients 1 cup strawberries, fresh 1 ¼ cups rice milk 1 medium banana, frozen & sliced 4 tablespoons full fat or soya Greek yoghurt Directions Pop the ingredients into your food processor or blender, blitz on high power

until completely smooth & creamy. Fill two large glasses with the prepared mixture, serve immediately & enjoy immediately. Nutritional Value: kcal: 161, Fat: 2.1 g, Fiber: 3.6 g, Protein: 3 g

Tropical Smoothie

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 2 persons Absolutely delicious and a savior! You can sub the almond milk with coconut milk and can add a scoop of your favorite protein powder to this smoothie. Tastes great and quite healthy too! Ingredients 1 cup banana, frozen 2 cups pineapple, frozen 1 tablespoon coconut oil 1 ½ cups vanilla almond milk 1 whole orange, peeled Directions Fill your blender with the ingredients mentioned above, process on high

power until completely smooth. Feel free to add more of almond milk, if your blender is not mixing well. Serve immediately and enjoy. Nutritional Value: kcal: 335, Fat: 9 g, Fiber: 11 g, Protein: 3.2 g

Gingerbread Smoothie

Prep Time: 2 minutes Cooking Time: 2 minutes Servings: 1 person You can sub the almond milk with milk kefir. Feel free to top your drink with a pinch of cinnamon and enjoy. Ingredients 1 banana, frozen 1 cup spinach, loosely packed 1 teaspoon vanilla extract 1 tablespoon molasses ½ cup white beans, cooked 1 cup almond milk ½ teaspoon cinnamon 1 teaspoon ground ginger A pinch each of ground nutmeg and ground cloves

Directions Blend all of the ingredients together in a blender until completely creamy. Pour the mixture into a mason jar or cup. Serve immediately and enjoy. Nutritional Value: kcal: 510, Fat: 22 g, Fiber: 14 g, Protein: 8.2 g

Clean Eating Tropical Smoothie

Prep Time: 1 minute Cooking Time: 1 minute Servings: 1 person Feel free to garnish your drink with a fresh lemon slice and enjoy this smoothie on a hot sunny day. Quite refreshing and tasty! Ingredients ½ tablespoon flax meal or flax oil ¼ teaspoon cinnamon 1 tablespoon lime juice ½ cup unsweetened almond milk 2 tablespoons coconut flakes, unsweetened ¼ cup mango 2 tablespoons egg white powder ½ banana 1 medjool dates, pitted

¼ cup ice Directions Combine all of the ingredients together in a blender until smooth and creamy, on high power. Fill a large glass with the prepared mixture. Serve immediately and enjoy. Nutritional Value: kcal: 390, Fat: 14 g, Fiber: 9 g, Protein: 26 g

Blueberry Kale Smoothie

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 2 persons Absolutely delicious and healthy! You can even add few pitted dates to this recipe. Just before serving, top your drink with a few blueberries and enjoy. Ingredients 1 cup wild blueberries, frozen 1/3 cup coconut milk, organic 1 tablespoon ground flaxseeds 2 large bananas, frozen, cut into small pieces, preferably bite-sized 1 cup organic strawberries, frozen A handful of kale, chopped 1 ¼ cup ice cold water Directions

Add all of the ingredients into a blender, blend until combined well, on high power. Pour the mixture into two large glasses, serve immediately & enjoy. Nutritional Value: kcal: 189, Fat: 4.2 g, Fiber: 6.1 g, Protein: 6.1 g

Turmeric Smoothie

Prep Time: 3 minutes Cooking Time: 3 minutes Servings: 1 person Feel free to use any of the plant-based milk in this recipe if you don’t want to use coconut milk. You can also sub the maple syrup with pure honey. You can also top your glass with your favorite toppings and enjoy. Ingredients 1 teaspoon maple syrup ½ banana, medium, fresh or frozen 1 cup coconut milk, unsweetened ½ cup mango chunks, frozen 1 tablespoon hemp hearts ½ teaspoon each of cinnamon, ground turmeric, ginger, and cardamom 3 ice cubes

1 tablespoon chia seeds A dash of freshly cracked black pepper Directions Combine all of the ingredients together in a blender until smooth and creamy, on high power. Fill a large glass with the prepared mixture. Serve immediately and enjoy. Nutritional Value: kcal: 272, Fat: 12 g, Fiber: 6 g, Protein: 8 g

Breakfast

Delicious Brownies

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 12 persons You would love the taste of these brownies. Just serve these with a glass full of almond/coconut oil mixed with a teaspoon of pure honey or maple syrup and enjoy. Ingredients ½ cup pastry flour, preferably whole wheat 1 cup organic cane sugar ⅓ cup cocoa powder, unsweetened 1 teaspoon vanilla extract ½ cup softened butter, at room temperature 2 organic eggs, large-sized ¼ teaspoon each of baking powder, and salt Directions

Preheat your oven at 350 F in advance. Add the softened butter with sugar to a large-sized mixing bowl, cream together using a hand mixer. Once done, immediately add the eggs and vanilla, beat the ingredients until incorporated well. Sift cocoa and flour in along with baking powder and salt, continue to mix the ingredients until just combined. Spread the prepared mixture into a standard-sized baking pan. Cook in the preheated oven until you get your desired level of doneness, for 17 to 20 minutes. Nutritional Value: kcal: 311, Fat: 11 g, Fiber: 1.2 g, Protein: 4.1 g

Clean-Eating Salsa

Cooking Time: 20 minutes Servings: 8 persons Feel free to serve this delicious salsa with your favorite breakfast recipes. You can sub serrano peppers with jalapeno peppers and can use sweet onion than using the white onion. Absolutely delicious and healthy! Ingredients 4 tomatoes, deseeded & quartered ¼ cup packed cilantro, chopped 1 serrano pepper or to taste, cut into thirds ¼ teaspoon ground black pepper 1 white onion, small-sized, cut into chunks (preferably largesized) ½ teaspoon each of ground cumin, and agave nectar 2 garlic cloves, chopped ¼ teaspoon chili powder ½ teaspoon salt

Directions Place 1 serrano pepper with garlic, tomatoes, cilantro, onion, black pepper, agave, cumin, chili powder and salt in a food processor, pulse a couple of times. Taste & adjust the amount of agave nectar, serrano pepper & salt, if required. Continue to pulse the ingredients until you get your desired level of consistency. Nutritional Value: kcal: 20, Fat: 0.2 g, Fiber: 1.1 g, Protein: 0.8 g

Avocado Chicken Lettuce Wraps

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 4 persons These healthy breakfast lettuce wraps would give you enough strength and energy throughout the day. You can even use chopped rotisserie chicken meat in this recipe as well. Ingredients 1 pound chicken breast tenderloins 2 ripe avocadoes, large-sized 1 large head Boston, bibb or butter lettuce, washed, dried & leaves separated ½ cup natural salsa, without added sugar 1 tablespoon coconut oil ½ teaspoon each of garlic powder, black pepper and pink himalayan salt Directions

Pat the chicken tenders completely dry and then, season with garlic powder, pepper and salt. Next, over moderate heat in a large skillet, heat up the coconut oil & then, add the chicken. Once done, immediately decrease the heat to medium & sauté the chicken until no longer pink in the middle and thoroughly cooked, for 8 to 10 minutes. To prevent burning, don’t forget to turn the chicken often. Once you have cooked the chicken, remove it from the skillet & chop into small pieces, preferably 1". Next, mash the flesh of avocados using a fork in a small-sized mixing bowl until just creamy. Fill each piece of lettuce (a total of 8 wraps) with the mashed avocado, spread evenly. Evenly divide the chopped chicken on the lettuce wraps, top with natural salsa. Serve and enjoy. Nutritional Value: kcal: 326, Fat: 19 g, Fiber: 7.1 g, Protein: 24 g

Cereal Breakfast Recipe

Prep Time: 10 minutes Cooking Time: 30 minutes Servings: 8 persons You can sub the maple syrup with pure raw honey. Serve the baked cereal pieces with a cup full of unsweetened almond milk and enjoy. Ingredients ½ cup desiccated coconut 2 ½ cups oat flour ¼ cup maple syrup 1 to 2 teaspoons cinnamon ¼ cup milk 1 teaspoon vanilla extract ¼ cup coconut oil, melted A pinch of salt Directions

Line a large-sized baking tray with the baking paper and then, preheat your oven to 160 F in advance. Next, combine the desiccated coconut with oat flour, cinnamon & salt in a large-sized mixing bowl until mixed well. Now, over moderate heat in a large pan, heat up the coconut oil gently with maple syrup & vanilla extract. Add in the milk, pour into the bowl that contains the dry ingredients. Continue to mix the ingredients until mixed well & evenly spread on the baking tray. Use the back of a wooden spoon or a spatula, pressing the mixture down and ensure that it sticks together. Place in the preheated oven & bake for 20 to 25 min. Once done, let rest in the oven for 15 minutes, with the oven door ajar. Carefully remove and break into desired pieces, serve and enjoy. Nutritional Value: kcal: 230, Fat: 10 g, Fiber: 2 g, Protein: 4.1 g

Chocolate Chip Cookie

Prep Time: 20 minutes Cooking Time: 30 minutes Servings: 4 persons Nothing can beat the taste of cookies when you cook them at home. These cookies are dairy-free and processed sugar-free. Ingredients 2 2/3 cups chocolate chips, dairy-free ½ cup almond butter 2 organic eggs, large-sized ¾ cup honey 1 ¼ teaspoons vanilla ¼ teaspoon lemon juice, fresh 1 ¾ cups walnuts ½ cup almond flour 1 ¾ cups white whole wheat flour ¼ cup maple syrup 1 ¼ teaspoons baking soda

½ cup avocado, coconut or olive oil 1 teaspoon salt ½ cup oats A pinch of cinnamon Directions Combine the almond butter with avocado oil in a large-sized mixing bowl until mixed well Add in the maple syrup and honey, beat the ingredients using a hand mixer for 2 minutes, until mixed well Add eggs, lemon juice and vanilla, continue to blend the ingredients until light & fluffy, for 2 minutes. Add the oats, almond flour, white whole wheat flour, baking soda, cinnamon and salt. Beat for half a minute, on low speed, ensure that you don’t over mix the ingredients. Mix in the walnuts and chocolate chips Make large-sized balls from the prepared dough (approximately 3 to 3.5 tablespoons per ball) and arrange them on the cookie sheet (approximately 2” apart) Bake for 20 to 25 minutes, at 300 F Remove from the oven & let cool for an hour. Nutritional Value: kcal: 172, Fat: 4.1 g, Fiber: 4.3 g, Protein: 3.6 g

Delicious Egg Rolls

Prep Time: 20 minutes Cooking Time: 30 minutes Servings: 14 persons When I first served these rolls to my family, they just had them all within the next few minutes. Absolutely delicious and healthy! You can serve these egg rolls as a snack or an appetizer. Ingredients 14 egg roll wrappers For Filling 1 cup chicken, cooked & chopped 1 Poblano pepper, seeded & chopped 1 cup fresh spinach, chopped 3 green onions, chopped 1 cup red pepper chopped

1 tablespoon chili powder 1 cup Mexican cheese blend, grated 2 teaspoons cumin 1 cup corn fresh, canned & drained or frozen & thawed 1 teaspoon salt 1 cup black beans, rinsed & drained For Salsa Sour Cream Dip ½ cup salsa 3 tablespoons plain yogurt or sour cream Directions Preheat your oven to 425 F in advance. Combine all of the filling ingredients together in a large-sized mixing bowl until mixed well. Taste & feel free to add more of chili powder, cumin or salt, if required. Separate 4 egg roll wrappers and fill a small dish with water. Dip your fingers lightly in the water & moisten the wrapper, preferably on the edges. Add ¼ cup of the prepared filling mixture and evenly spread on the wrapper, preferably from corner to corner. Fold the corners over long end of your filling and then, fold the outer corner over, tucking & rolling the wrapper as you go. Next, place the prepared egg roll carefully onto the baking sheet, brushing with a bit of olive oil. Bake in the preheated oven until turn golden brown, for 20 to 25 minutes. Serve with the salsa yogurt dip and enjoy. Nutritional Value: kcal: 94, Fat: 3 g, Fiber: 2 g, Protein: 4 g

Breakfast Meal Bowls

Prep Time: 10 minutes Cooking Time: 10 minutes Servings: 4 persons These breakfast bowls are low-carb, gluten-free, and absolutely delicious. If you are looking for something simple but yet delicious, then you must try this one. Ingredients 2 cups sliced carrots 10 oz all-natural chicken sausage patties, preferably Jones golden brown 2 cups peppers sliced 8 organic eggs, large-sized 2 cups sliced celery Directions

Fill a pot with water and bring it to a boil, over moderate heat. Once done, gently add the eggs & cook for a couple of minutes. Meanwhile, slice the vegetables and fill a separate bowl with ice water. Once you are done with the eggs, gently drain them from the hot water & immediately place them into the bowl with ice water. Next, coat a pan lightly with olive oil and heat it over medium heat until hot. Carefully add the chicken sausage & cook for 2 to 3 minutes, flip & heat the other side until browned, for 2 to 3 more minutes. Assemble the breakfast bowls with 2 sausage patties, 2 eggs & sliced veggies. Serve and enjoy. Nutritional Value: kcal: 294, Fat: 12 g, Fiber: 3.1 g, Protein: 26 g

Mini Quiche in Wonton Wrappers

Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 12 persons The best thing about this breakfast recipe is that you can even pack them and can enjoy them at a family picnic. You can even sub the heavy cream with half and half or even half cream and half milk. Ingredients ½ cup fresh spinach, finely chopped 1 cup cheddar cheese, grated ¼ cup green onion, chopped 4 organic eggs, large-sized ½ cup heavy cream 1 tablespoon Dijon mustard ½ cup ham, finely chopped 2 teaspoons Tabassco hot sauce

¼ teaspoon pepper 24 wonton wrappers ½ teaspoon salt Directions Spray a standard-sized muffin tin (with 12 cups) with non stick spray and then, preheat your oven to 350 F in advance. Fill each cup of the muffin tin with one of the wonton wrappers and then, add approximately one tablespoon of the grated cheese into each cup. Next, fill the cups again with the second wonton wrapper and then, add the grated cheese. Layer spinach, ham, green onion & more of cheese. Scramble the eggs with wire whisk in a measuring cup with spout. Add dijon, cream, hot sauce, pepper and salt. Mix the ingredients until completely smooth. Pour approximately two tablespoons of the prepared egg mixture into each cup, ensure that it’s spread evenly in each cup, fill each cup approximately ¾ full. Bake in the preheated oven until wonton wrappers are nicely brown, quiche is puffy & baked through, for 17 to 20 minutes. Let them cool down a bit for a couple of minutes and then, remove. Serve warm and enjoy. Nutritional Value: kcal: 121, Fat: 2 g, Fiber: 3 g, Protein: 6 g

Breakfast Banana Splits

Prep Time: 10 minutes Cooking Time: 10 minutes Servings: 4 persons I often prepare this breakfast recipe for my family members and serve it topped with nuts. Feel free to top your dish with your favorite toppings and enjoy. Ingredients 6 tablespoons all-fruit strawberry jam 2 cups cottage cheese ¼ cup peanuts, roasted & chopped 4 bananas, medium-sized, peeled & cut each lengthwise into half 1/8 teaspoon sea salt Directions Place two banana halves into a bowl or shallow dish.

Place approximately ½ cup of the cottage cheese over the banana using an ice cream scooper & top with 1 ½ tablespoons of jam, 1 tablespoon peanuts & a pinch of salt. Repeat this step with the leftover ingredients. Serve immediately and enjoy. Nutritional Value: kcal: 250, Fat: 4 g, Fiber: 3 g, Protein: 16 g

Spanakopita-Stuffed Portobello Mushrooms

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 4 persons When I first cooked this recipe, I was a bit worried but, the flavors came out perfect and my family just loved it. Feel free to garnish your dish with freshly chopped rosemary and enjoy. Ingredients 4 medium portobello mushrooms, gills & stems removed ½ cup plus 1 tablespoon feta cheese, crumbled 2 garlic cloves, minced ¼ cup fresh dill, chopped 1 package chopped spinach (10-ounce), frozen, thawed & squeezed dry A bunch of fresh scallions, sliced ¼ teaspoon ground pepper 3 tablespoons extra-virgin olive oil, divided ⅛ teaspoon salt

For Garnish: Red pepper, crushed Directions Preheat your oven to 400 F in advance. Over medium heat in a large skillet, heat up 2 tablespoons of oil until hot. Add scallions & garlic, cook for 2 to 3 minutes, until softened, stirring the ingredients frequently. Remove from the heat & stir in the spinach, dill, ½ cup feta, pepper & salt. Coat the mushrooms with the leftover oil, preferably on all sides. Place them on a large-sized baking sheet & evenly divide the spinach mixture among the mushrooms. Next, bake in the preheated oven for 15 to 20 minutes, until hot and beginning to turn brown. Sprinkle with the leftover feta & crushed red pepper. Serve immediately and enjoy. Nutritional Value: kcal: 177, Fat: 14 g, Fiber: 2.7 g, Protein: 6 g

Lunch

Skinny Strawberry Frozen Yogurt Treats

Prep Time: 20 minutes Cooking Time: 4 hours & 10 minutes Servings: 12 persons Absolutely delicious, nutritious, and quite easy to prepare! If you are looking for something light for lunch, then you can try this recipe. You can sub the strawberries with any of your favorite fruits. Ingredients 2 cups fresh strawberries chopped 1 Cool Whip Lite (8-ounce), frozen & thawed 24 graham crackers 16 ounces light vanilla yogurt 2 teaspoons vanilla extract Directions Line a 9x13" baking dish with the plastic wrap and then, place 12 halves of

the graham crackers into the dish Next, combine the topping with fruit, vanilla and yogurt in a large-sized mixing bowl Spread evenly over the graham crackers then, top with the leftover graham crackers. Using a plastic wrap, cover & freeze for 4 hours. Once done, remove & cut into desired bars. Serve immediately and enjoy. Nutritional Value: kcal: 91, Fat: 2 g, Fiber: 1 g, Protein: 4 g

Sheet Pan Fajitas

Prep Time: 10 minutes Cooking Time: 30 minutes Servings: 6 persons This recipe is one of my favorite lunch recipes. I often serve this dish with avocado, sour cream, tortillas & fajita. Absolutely delicious and a keeper! Ingredients 1 pound chicken breasts, thinly sliced 1 yellow pepper, sliced ½ teaspoon garlic powder 1 green pepper, sliced 2 teaspoons chili powder 1 teaspoon cumin ½ teaspoon ground pepper 1 red pepper, sliced A pinch of chili flakes

1 onion, halved & cut into slices ¼ cup olive oil 1 teaspoon salt Directions Preheat your oven to 400 F in advance. Next, combine oil with chili flakes, garlic, cumin, chili powder, pepper and salt in a small-sized mixing bowl until mixed well. Toss the veggies, chicken & oil mixture on a large sheet pan. Evenly spread the mix & bake in the preheated oven until the veggies turn soft and chicken is cooked through, for 25 to 30 minutes. Serve immediately and enjoy. Nutritional Value: kcal: 231, Fat: 14 g, Fiber: 1.4 g, Protein: 16.2 g

Pan Egg Roll

Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 4 persons My entire family is just crazy about this delicious recipe. The yogurt buffalo sauce is optional; however, it would enhance the taste of your recipe. You can even serve this recipe at a dinner table. Feel free to sub the chicken with ground pork, turkey, or beef. Ingredients 1 pound ground chicken 4 garlic cloves, large, chopped 1 organic egg, large-sized ½ cup yellow onion, sliced 1 bag of coleslaw or cabbage (16-ounce), shredded 2 celery stalks, chopped 1 can water chestnuts (10-ounce), drained & roughly chopped

¼ cup low-sodium soy sauce 1 tablespoon corn starch 2 green onions, sliced 1 tablespoon fresh ginger or 2 teaspoons dried 2 tablespoons sesame oil 1 cup carrots, shredded Pepper & salt to taste Directions Heat up the sesame oil until hot, over moderate heat in a large skillet. Once done, add in the ground meat, cook until cooked through. As you cook the meat, don’t forget to break it up using a wooden spoon. Add yellow onion, garlic, celery, carrots & water chestnuts, give the ingredients a good stir and continue to cook the ingredients for 2 to 3 more minutes. Make a large well in middle of your pan & add the cabbage. Cook until the cabbage is crisp tender, for 3 to 5 minutes and then, add in the ginger. Combine cornstarch with soy sauce in a small-sized mixing bowl and then, add to the hot skillet. Continue cooking the ingredients until thick, for a minute or two more. Taste for pepper and salt. Make one more well in middle and then, add the egg. Scramble & continue to cook until incorporated nicely into the cabbage. Top with Yogurt Buffalo Sauce and sliced green onions. Enjoy. Yogurt Buffalo Sauce Combine 2-3 tablespoons Franks Hot Sauce with a cup of plain yogurt and drizzle on top of the egg roll bowl. Nutritional Value: kcal: 252, Fat: 14 g, Fiber: 1 g, Protein: 20 g

Ground Turkey Sweet Potato Skillet

Prep Time: 10 minutes Cooking Time: 10 minutes Servings: 4 persons Absolutely delicious and surely a keeper! For a complete meal, serve this recipe with a fresh green salad and enjoy. Ingredients 1 cup yellow onion, chopped 1 pound ground chicken or turkey ½ cup onion, chopped 1 cup black beans 1 poblano pepper chopped, veins & seeds removed 2 teaspoons ground cumin 1 sweet potato, large-sized, cut into 1” cubes Green onion, sliced, for garnish ½ teaspoon ground pepper

1 tablespoon olive oil 2 teaspoons chili powder 1 teaspoon salt For Yogurt Hot Sauce 2 tablespoons Franks Hot Sauce 1 cup plain yogurt, fat-free Directions Preheat your oven to 400 F in advance. For easy clean up, line a sheet pan with aluminum foil and then, toss the cubed sweet potatoes with 1 tablespoon of olive oil then, sprinkle with pepper and salt to taste. Bake in the preheated oven until roasted slightly, roughly for 20 minutes. Remove & set aside. Next, over moderate heat in a large skillet, heat up 1 tablespoon of olive oil until hot and then, sauté the onion and pepper for a couple of minutes, until turn soft. Add in the ground turkey & continue to cook until no longer pink, for 5 more minutes. As you cook the ingredients, don’t forget to break up the meat using a spoon. Decrease the heat to medium and then, add in the black beans, potatoes, and spices. Sprinkle with green onions and chopped tomatoes. For Greek Yogurt Hot Sauce Combine hot sauce with yogurt & drizzle on top of the ingredients. Nutritional Value: kcal: 280, Fat: 6 g, Fiber: 6 g, Protein: 34 g

Cauliflower Rice with Mushrooms and Feta

Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 4 persons This recipe is quite easy to prepare but very flavorful. Feel free to add more of veggies such as broccoli, carrots, and leeks to this recipe. Ingredients 2 cups Cremini mushrooms, sliced or quartered 1 teaspoon dried thyme or 1 tablespoon fresh 3 garlic cloves, chopped ½ cup low-sodium vegetable or chicken stock 4 cups cauliflower rice, frozen or fresh ¼ cup crumbled feta cheese 1 cup onion, diced ¼ teaspoon black ground pepper 1 tablespoon olive oil

½ teaspoon salt Directions Heat up the olive oil until hot, over moderate heat in a large skillet. Once done, add onion and mushrooms, sauté for 3 to 4 minutes, until onions turn translucent. Add cauliflower rice, garlic, pepper and salt. Continue to sauté the ingredients for 5 more minutes, until cauliflower is tender slightly. Add the stock & thyme, give it a good stir. Continue cooking for 5 more minutes, until cauliflower rice absorbs most of the cooking liquid and is completely tender. Add feta & taste, feel free to add more of thyme, pepper or salt, if required. Garnish with a bit more of feta & thyme. Serve immediately and enjoy. Nutritional Value: kcal: 124, Fat: 2 g, Fiber: 4 g, Protein: 4 g

Clean Eating Fried Rice

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 4 persons I am sure that you had never tried this version of the rice recipe at your home in the past. It tastes very much similar to Chicken Biryani (a famous dish in India). For the vegetarian version, feel free to replace the bacon with sliced mushrooms. Ingredients Cooked brown rice (approximately 4 cups); cooked & cooled For Sauce: 1 teaspoon ginger, minced 1 garlic clove, finely chopped 2 tablespoons of coconut aminos ¼ cup low-salt soy sauce or tamari

1 teaspoon brown sugar 1 tablespoon sesame oil or olive oil For Fillings: 2 lightly beaten eggs, organic ½ cup each of diced carrots, corn & peas 8 bacon slices Directions Prepare the brown rice per the directions mentioned on the package. Once done; set aside for a couple of minutes and then, let cool in a fridge until required. For Sauce: Combine the coconut aminos with tamari, ginger, garlic and raw sugar; set the mixture aside. Next, over moderate heat in a large pan; heat up ½ tablespoon of olive oil until hot and immediately add in the beaten eggs. Cook until cooked through; scrapping it from the pan into long strips using a large rubber spatula. Once done; remove and set aside until required. Add the leftover olive oil into the hot pan. Once hot; immediately add and fry the bacon pieces until crisp tender, for a couple of minutes. Add in the peas, corn and carrots; continue to fry the ingredients until heated through, for a minute or two more. Spoon the cooled rice into the hot pan & cook until heated. Gently mix to get the veggies all through the rice and then, immediately stir in the cooked egg. Top the fired rice with the prepared sauce; heat and gently stir for a minute or two more, until combined well. Serve immediately and enjoy. Nutritional Value: kcal: 214, Fat: 7 g, Fiber: 4 g, Protein: 6 g

Chicken Salad

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 8 persons For more heat, feel free to sprinkle a bit more of freshly ground black pepper on top or even add a pinch of crushed red chili flakes. You can even add onion powder to this recipe and garnish your recipe with walnuts or pecans. Ingredients 4 tablespoon vanilla almond milk, unsweetened 1 ¼ cups Greek yogurt 2 pounds chicken breasts, boneless, skinless 1 cup fresh celery A bunch of organic grapes 1 cup onions Black pepper & sea salt, to taste Directions

Over moderate heat in a pot, bring water to a boil. Once done, add the chicken breasts and let boil until cooked through, ensure that you don’t overcook the meat. Dice the onion and celery, set aside and then, you halve the grapes as well. Once you are done with the chicken, let it cool down to room temperature. Once done, shred or cut into small pieces. Next, combine the unsweetened almond milk with Greek yogurt using a whisk. Now, add the chicken pieces to a large-sized mixing bowl & pour the prepared almond milk-Greek yogurt mixture, give it a good stir and ensure that the pieces are nicely covered. Add the grapes followed by black pepper & sea salt, give it good stir. Refrigerate for half an hour and then, serve. Nutritional Value: kcal: 161, Fat: 3.1 g, Fiber: 0.4 g, Protein: 26 g

Autumn Chopped Salad

Prep Time: 10 minutes Cooking Time: 10 minutes Servings: 2 persons This salad recipe tastes great when served immediately. You can reserve the dressing for up to 2 weeks in the fridge, preferably in an airtight container. Ingredients 3 romaine hearts, sliced thinly 1 apple chopped 3 bacon slices, nitrate-free 1 pear chopped ¼ cup pecans, chopped 1 teaspoon Dijon mustard ¼ cup apple cider vinegar, raw 2 tablespoons tart cherries, dried, chopped 1 ounce blue cheese crumbled 2 tablespoons onion, chopped

1 crushed garlic clove 2 teaspoons honey ¼ cup extra virgin olive oil Pepper & salt to taste Directions Add lettuce in a large-sized mixing bowl & then, top with the leftover ingredients. Once done, add in the dressing (preferably a cup), toss the ingredients gently & enjoy! Nutritional Value: kcal: 516, Fat: 44 g, Fiber: 6 g, Protein: 10 g

Shrimp Stir Fry

Prep Time: 10 minutes Cooking Time: 10 minutes Servings: 2 persons This recipe is packed with essential nutrients and antioxidants. For the vegan version, feel free to replace the shrimp with firm tofu cubes and enjoy. If you don’t want to use fresh ginger, then you can use ½ teaspoon of ground dried ginger. Ingredients 1 pound Shrimp peeled, deveined & tail off (raw, thawed & dry using a paper towel) 1 tablespoon freshly grated ginger 2 garlic cloves, minced A dash of red pepper flakes or Garlic chili sauce, to taste 1 tablespoon ghee or coconut oil 2 bell peppers, seeds removed & cut into small bite sized pieces

1 cup Napa cabbage, chopped 2 teaspoons sesame oil 1 tablespoon oil Pepper & salt to taste Green onions or Cilantro, optional, for garnish Directions Over moderate heat in a frying pan or wok, heat up the oil until hot and then, fry the garlic with ginger, and chili until just aromatic, for a minute or two. Add the shrimp pieces & continue to fry until no longer pink & translucent, for 2 to 3 more minutes. Season with pepper and salt to taste. Add coconut oil or ghee, gently toss the ingredients. Remove the shrimp from hot pan & keep warm. Add the firm white sections of cabbage and bell peppers, season with pepper and salt to taste, continue to stir fry the ingredients over medium high heat for a minute or two more. Next, add the top part of the leafy portion of cabbage & cooked shrimp, continue to stir fry for a minute more. Just before serving, garnish your dish with green onions and/or freshly chopped cilantro. Serve hot and enjoy. Nutritional Value: kcal: 422, Fat: 20 g, Fiber: 2 g, Protein: 44 g

Roasted Lemon Chicken with Potatoes and Rosemary

Prep Time: 20 minutes Cooking Time: 1 hour & 10 minutes Servings: 4 persons One of my all-time favorite chicken recipes! I often pack this recipe and take it with me to my office. You can even add carrots and can serve this recipe with butter-cooked asparagus. Ingredients 1 pound baby red potatoes ½ teaspoon red pepper flakes, crushed 8 to 10 chicken pieces, skin on, bone-in ½ onion, cut into large pieces 2 lemons (1 juiced and 1 sliced) 1 tablespoon fresh rosemary plus sprigs for garnish 2 garlic cloves, minced 1/3 cup olive oil Fresh ground pepper and salt, as required, to taste

Directions Preheat your oven to 400 F in advance. Coat a glass baking dish, preferably 13x9” with a bit of cooking spray. Arrange the pieces of chicken (skin side up) followed by the potatoes, lemon slices and sliced onion evenly in the pan. Next, whisk the lemon juice with olive oil, rosemary, garlic, crushed red pepper flakes, pepper and salt in a small-sized mixing bowl. Pour this mixture evenly on top of the chicken and ensure that the chicken is nicely covered, feel free to gently toss the ingredients, if required. Generously sprinkle with more of pepper and salt. Bake in the preheated oven until potatoes & chicken are completely cooked through, for an hour, uncovered. Nutritional Value: kcal: 420, Fat: 24 g, Fiber: 2 g, Protein: 29 g

Dinner

Chicken & Quinoa Buddha Bowls

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 4 persons This buddha bowl recipe is very delicious, easy to prepare, and easy to digest. It’s packed with fiber, healthy fats, and protein. Ingredients For Quinoa: 3 cups low-sodium chicken broth 1 tablespoon extra-virgin olive oil ¼ teaspoon salt 1 ½ cups quinoa For Roasted Chicken Thighs: 5 skinless, boneless chicken thighs (approximately 1 ¼ pounds), trimmed

¼ teaspoon salt ½ teaspoon ground pepper For Italian Dressing: 1 ½ tablespoons sugar 1 tablespoon Dijon mustard ¾ cup red-wine vinegar 1 garlic clove, large 2 teaspoons dried basil ½ teaspoon ground pepper 2 teaspoons dried oregano 1 ¾ cups extra-virgin olive oil 5 tablespoons water ½ teaspoon salt For Toppings 1 ripe avocado, sliced 6 radishes, sliced thinly 1 can chickpeas (approximately 15-ounce), rinsed ¼ cup chopped nuts or toasted seeds 1 cup shoots or sprouts Directions For Chicken: Preheat your oven to 425 F in advance. Place the chicken on a large-sized baking sheet and then, evenly sprinkle with approximately ¼ teaspoon salt and ½ teaspoon ground pepper. Roast in the preheated oven for 12 to 14 minutes. Once done, slice 4 thighs, reserving 1 of the thighs for separate use. In the meantime, prepare the quinoa. Over moderate heat in a large saucepan, combine the broth with ¼ teaspoon salt and 1 tablespoon oil, give the ingredients a good stir and bring the mixture to a simmer. Once done, stir in the quinoa & bring it to a simmer again then, immediately decrease the heat & let simmer for 17 to 20 more minutes, until the grains have burst and the quinoa has almost absorbed the liquid. Remove from the heat, cover & let stand for a couple of minutes. (Reserve approximately 2 cups for separate use.) For Dressing: Combine mustard with oregano, vinegar, sugar, basil, garlic,

water, pepper and salt in a blender. Puree on high power until completely smooth. With the motor still running, slowly add in the oil & continue to puree the ingredients until completely creamy. To Assemble Bowls: Evenly divide 3 cups of quinoa among the shallow bowls and then, top with the roasted chicken, avocado, chickpeas, sprouts and radishes, sprinkle with nuts or seeds. Drizzle with approximately ¾ cup of the prepared dressing. Nutritional Value: kcal: 357, Fat: 22 g, Fiber: 6 g, Protein: 17 g

Roasted Salmon & Tomatoes with Garlic & Olives

Prep Time: 20 minutes Cooking Time: 30 minutes Servings: 4 persons A perfect dinner option that you could serve to your guests! Feel free to garnish your recipe with freshly chopped cilantro and enjoy. Ingredients 1 ¼ pounds salmon fillet, cut into four portions ¼ cup Kalamata olives, quartered 2 tablespoons of extra-virgin olive oil, divided 1 tablespoon fresh thyme, chopped 4 teaspoons garlic, minced ½ teaspoon ground pepper, divided A pint of cherry tomatoes, halved ½ teaspoon salt, divided Directions

Preheat your oven to 400 F in advance. Stir olives with thyme, tomatoes, garlic, 1 tablespoon oil, ¼ teaspoon each of pepper and salt together in a medium-sized mixing bowl. Evenly spread the prepare mixture on half of a large-sized rimmed sheet pan. Once done, coat the salmon pieces evenly with the leftover and then, sprinkle with ¼ teaspoon each of pepper and salt. Place on the sheet pan, preferably on the empty side. Bake in the preheated oven for 12 to 15 minutes, until the salmon is just cooked through and tomatoes have broken down. Serve the cooked salmon with the prepared tomato mixture on top and enjoy. Nutritional Value: kcal: 242, Fat: 14 g, Fiber: 1 g, Protein: 26 g

Kale & Avocado Salad

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 4 persons If you are looking for something light but nutritious, then we suggest you to go for this recipe. Feel free to toast the nuts over medium-low heat in a small dry skillet for 2 to 4 minutes, until fragrant. Ingredients 1 ripe avocado, diced 6 cups curly kale, stemmed & coarsely chopped 1 cup blueberries, fresh or frozen ¼ cup almonds, sliced & toasted 1 cup yellow cherry tomatoes, halved ½ cup goat cheese, crumbled 1 cup shelled edamame, cooked 3 tablespoons lemon juice, fresh

1 teaspoon Dijon mustard 1 ½ teaspoons honey 1 tablespoon chives, minced ¼ cup olive oil 1 teaspoon salt Directions Place the green in a large-sized mixing bowl and massage until the leaves soften a bit using your hands. Once done, add in the avocado followed by almonds, tomatoes, blueberries, edamame & crumbled goat cheese. Next, combine the lemon juice with mustard, oil, honey, chives, and salt in a small-sized mixing bowl. Shake or whisk well. Drizzle the prepared vinaigrette on top of the salad, gently toss the ingredients to combine. Serve immediately and enjoy. Nutritional Value: kcal: 171, Fat: 12 g, Fiber: 3 g, Protein: 4 g

Pasta with Grilled Vegetables

Prep Time: 10 minutes Cooking Time: 45 minutes Servings: 4 persons Once you try this recipe, you would prepare it often for your loved ones. Feel free to squeeze a fresh lemon on top of everything, if you are looking for a tangy flavor. Absolutely delicious and healthy! Ingredients 2 cups zucchini "noodles" (approximately 6 oz.) ¼ cup toasted walnuts, chopped 2 cups basil leaves, fresh 1 garlic clove, minced ¼ cup Parmesan cheese, grated 2 bell peppers (any color), medium-sized, quartered 1 yellow summer squash, medium, trimmed & cut into ½” thick planks

⅓ cup canned cannellini beans, low-sodium, rinsed 3 Portobello mushroom caps, stemmed, gills removed ¼ cup plus 2 tablespoons extra-virgin olive oil, divided 4 ounces whole-wheat penne pasta (approximately 1 ½ cups) ¼ teaspoon ground pepper, divided 5 scallions, trimmed ½ teaspoon salt, divided Directions Preheat your grill over medium-high heat in advance. Fill a pot with water and bring it to a boil. Next, combine the Parmesan with basil, garlic, walnuts, 1/8 teaspoon pepper, and ¼ teaspoon salt in a food processor, pulse on high power until chopped finely. Slowly pour approximately ¼ cup of oil through the feed tube and continue to process the ingredients until the mixture is completely smooth. Transfer the mixture to a medium-sized mixing bowl, set aside. Combine bell peppers with portobellos, scallions, squash, leftover oil, 1/8 teaspoon pepper, and ¼ teaspoon salt in a large-sized mixing bowl, gently toss the ingredients to coat. Coat the grill grates lightly with oil. Grill the vegetables for 6 to 8 minutes on each side, until lightly charred and tender. Remove from the grill & coarsely chop. Prepare the pasta per the directions mentioned on the package. During the last two minutes of your cooking time, add the zucchini "noodles" to the pasta. Reserve approximately ½ cup of pasta water before draining. Drain the zoodles and pasta, place them in a large-sized mixing bowl. Whisk ¼ cup of kept-aside pasta water into the pesto and then, pour on top of the pasta, gently toss to coat. Add the cooked vegetables & beans, gently toss to coat. Serve immediately and enjoy. Nutritional Value: kcal: 210, Fat: 12 g, Fiber: 3 g, Protein: 4 g

Tofu & Vegetable Curry with Zucchini Noodles

Prep Time: 10 minutes Cooking Time: 30 minutes Servings: 4 persons You would fall in love with this spicy noodle recipe. Feel free to trim the kale, if required. Ingredients 1 package extra-firm tofu (14-ounce), cut into ½” pieces 2 packages zucchini noodles (10-ounce each) 1 can coconut milk (14-ounce) 2 garlic cloves, medium-sized, grated 1 tablespoon lime juice, fresh 2 tablespoons red curry paste 1 package sliced mushrooms (8-ounce) A bunch of fresh scallions, cut into 1” pieces 6 cups fresh kale, chopped 2 tablespoons sesame oil, toasted 1 tablespoon avocado oil ½ teaspoon salt

Directions Over medium-high heat in a large nonstick skillet, heat up the sesame oil. Pat the tofu dry & immediately add it to the hot pan. Cook for 3 to 4 minutes, until the pieces turn golden, in a single layer, undisturbed. Give it a gentle stir & continue to cook for 2 to 3 more minutes, until all sides turn golden, stirring every now and then. Transfer to a large plate. In the meantime, whisk the coconut milk with lime juice, curry paste, garlic & salt in a small-sized mixing bowl until mixed well. Add avocado oil, scallions and mushrooms to the hot pan. Cook for 4 to 6 minutes, until the mushrooms started to turn brown and have released their liquid, stirring frequently. Add the green followed by the tofu and the sauce mixture, continue to cook for 2 more minutes, until the kale is wilted, the tofu is heated through and the sauce has thickened, stirring the ingredients frequently. Transfer to a large bowl. Next, cook the zucchini noodles in the hot pan for a minute, until heated through, stirring frequently. Serve the prepared curry on top of the noodles and enjoy. Nutritional Value: kcal: 412, Fat: 32 g, Fiber: 4 g, Protein: 14 g

Slow-Cooker Pozole

Prep Time: 20 minutes Cooking Time: 7 hours & 20 minutes Servings: 6 persons This recipe is meant for vegetarians. Feel free to garnish your recipe with your favorite things such as avocado, radishes, and so on. Ingredients 2 cups yellow onions, chopped ¾ cup sour cream 1 cup dried cannellini beans, soaked for overnight 2 cups poblano peppers, chopped & seeded 1 tablespoon Ancho chile powder 3 garlic cloves, large, finely chopped 1 tablespoon chili powder 1 tablespoon lime juice, fresh 6 tablespoons prepared tomatillo salsa

2 teaspoons oregano, dried 1 ¼ cups canned hominy, rinsed 6 cups vegetable broth, low-sodium 1 teaspoon ground cumin ½ cup radishes, sliced 1 cup cabbage, shredded ¼ cup fresh cilantro, chopped 1 tablespoon extra-virgin olive oil ¼ teaspoon salt Directions Drain the beans & transfer them to a slow cooker, preferably 6 quart. Next, over medium heat in a large-sized skillet, heat up the oil until hot. Add & cook the onions with poblanos for 3 to 4 minutes, until tender, stirring the ingredients every now and then occasionally. Add in the garlic, chili powder, ancho chile powder, cumin and oregano, continue to cook the ingredients for a minute more, until fragrant, stirring often. Transfer the mixture to your slow cooker & stir in the hominy and broth. Press a piece of parchment paper directly over the pozole. Cover & cook for 7 hours, until the beans are tender, on Low-heat. Stir lime juice, salsa & salt into the pozole. Serve immediately, topped with radishes, cabbage, sour cream & cilantro. Nutritional Value: kcal: 240, Fat: 6 g, Fiber: 12 g, Protein: 8 g

Spinach & Strawberry Pasta Salad

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 8 persons Ever thought of serving the pasta with fresh fruits? If no, then this recipe is designed for you only. Feel free to sub the pasta with Whole Wheat Pearl Couscous. Ingredients 8 ounces whole-wheat fusilli 2 tablespoons shallot, finely chopped 3 tablespoons balsamic vinegar 1 cup fresh strawberries, sliced 2 tablespoons basil, chopped ½ teaspoon ground pepper 4 cups baby spinach, coarsely chopped 1 avocado, chopped 6 tablespoons extra-virgin olive oil

¾ teaspoon salt Directions Prepare the pasta per the directions mentioned on the package, in a large pot of boiling water. Drain & rinse well under cold running tap water. In the meantime, whisk the oil with shallot, vinegar, basil, pepper and salt in a large-sized mixing bowl until mixed well. Add the spinach, pasta, avocado and strawberries, gently toss the ingredients to coat. Serve and enjoy. Nutritional Value: kcal: 240, Fat: 12 g, Fiber: 4 g, Protein: 4 g

Salmon-Stuffed Avocados

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 4 persons Feel free to garnish your recipe with chives. You can even use canned salmon or can use smoked salmon & add 1 tablespoon of capers & ¼ cup of diced red onion to this recipe. Ingredients ½ cup plain Greek yogurt, nonfat 2 ripe avocados ½ cup celery, diced 2 tablespoons fresh parsley, chopped 1 tablespoon lime juice, fresh 2 cans salmon (5-ounce each), drained, flaked, bones & skin removed 1 teaspoon Dijon mustard

2 teaspoons mayonnaise ⅛ teaspoon each of ground pepper & salt Chopped chives for garnish Directions Combine yogurt with lime juice, parsley, celery, mustard, mayonnaise, pepper, and salt in a medium-sized mixing bowl until mixed well. Add salmon, turn to coat it evenly with the mixture. Halve the avocados lengthwise then, get rid of the pits. Scoop approximately 1 tablespoon of the flesh from each avocado half into a small-sized mixing bowl. Using a fork, mash the scooped-out avocado flesh & stir into the prepared salmon mixture. Fill each half of avocado approximately ¼ cup of the prepared salmon mixture. Serve immediately and enjoy. Nutritional Value: kcal: 280, Fat: 16 g, Fiber: 6 g, Protein: 20 g

Chickpea & Spinach Stew

Prep Time: 20 minutes Cooking Time: 20 minutes Servings: 4 persons This flavorful & nutritious stew recipe is a keeper. We often enjoy this stew on a cold day. I am sure that once you try this recipe, you would make it again and again. Ingredients 12 ounces lean ground turkey, preferably 93% 1 onion, medium-sized, chopped ½ teaspoon red pepper, crushed 2 carrots, medium-sized, diced ½ teaspoon fennel seeds, crushed 4 garlic cloves, minced ½ teaspoon oregano, dried 3 tablespoons tomato paste

1 carton chicken broth (32-ounce), low-sodium 2 cans chickpeas (15-ounce), low-sodium, rinsed, divided ¼ cup parmesan cheese, grated 3 cups spinach (approximately 8 oz.) ¼ teaspoon ground pepper 1 tablespoon olive oil ⅛ teaspoon salt Directions Mash a can of chickpeas using a fork or potato masher, set aside until required. Next, over medium-high heat in a large pot, heat up the oil until hot. Once done, add in the turkey followed by crushed red pepper, oregano, and fennel seeds, cook for 2 to 3 minutes, until the meat is no longer pink. As you cook, don’t forget to crumble the meat using a wooden spoon. Add onion, garlic, and carrots, continue to cook for 2 to 3 more minutes, until softened & fragrant, stirring often. Add in the tomato paste & cook for half a minute more, stirring frequently. Add in the broth followed by mashed & whole chickpeas, pepper & salt to the hot pot. Cover & bring it to a simmer. Once done, decrease the heat to medium & continue to cook for 8 to 10 minutes, until the flavors have blended and vegetables are tender, covered. Add spinach, increase the heat to medium-high & cook for a minute or two more, until the spinach is heated through, stirring frequently. Ladle the soup into individual bowls. Garnish each serving with 1 tablespoon of parmesan and enjoy. Nutritional Value: kcal: 349, Fat: 12 g, Fiber: 10 g, Protein: 26 g

Summer Skillet Vegetable & Egg Scramble

Prep Time: 30 minutes Cooking Time: 30 minutes Servings: 4 persons Just present this delicious egg recipe to your guests at a dinner table. For more heat, feel free to sprinkle a pinch or two of crushed red chili and pepper. Enjoy. Ingredients 4 cups mixed vegetables, thinly sliced, such as bell peppers, mushrooms, and/or zucchini 12 ounces baby potatoes, sliced thinly 3 scallions, sliced thinly, white & green parts separated 1 teaspoon fresh herbs, minced, such as thyme or rosemary 2 cups leafy greens, packed, such as baby kale or baby spinach 6 lightly beaten eggs, large-sized 2 tablespoons olive oil

½ teaspoon salt Directions Over medium heat in a large nonstick or cast-iron skillet, heat up the oil until hot. Add potatoes, cover & cook for 6 to 8 minutes, until they start to soften, stirring a couple of times. Add in the sliced vegetables & scallion whites, continue to cook for 7 to 10 minutes, until the vegetables are lightly browned and tender, uncovered, stirring every now and then. Once done, immediately stir in the herbs. Move the vegetable mixture to the side of your pan. Decrease the heat to medium-low. Add scallion greens and eggs to the middle of your pan. Cook for a minute or two, until the eggs are softly scrambled, stirring frequently. Stir the leafy greens into eggs & immediately remove from the heat, give the ingredients a good stir until mixed well finally stir in the salt. Nutritional Value: kcal: 244, Fat: 12 g, Fiber: 3.2 g, Protein: 12 g

Conclusion Thank you again for choosing this book. With this book, you can get plenty of options to prepare clean-eating recipes. Clean eating recipes are getting lots of popularity worldwide and these recipes don’t need any special ingredient. You can surprise your kiddos and your family just by preparing their favorite clean-eating recipe for a special weekend breakfast, lunch or even dinner. With these recipes, your body would naturally get essential vitamins and minerals. Your body would get enough of antioxidants through fresh raw vegetables and fruits. What are you still waiting for? If you haven’t bought this book yet, then do it now, turn the pages, and surprise your family with your amazing cooking techniques.

Author's Afterthoughts

I am truly grateful to you for taking the time to read my book. I cherish all of my readers! Thanks ever so much to each of my cherished readers for investing the time to read this book! With so many options available to you, your choice to buy my book is an honour, so my heartfelt thanks at reading it from beginning to end! I value your feedback, so please take a moment to submit an honest and open review on Amazon so I can get valuable insight into my readers’ opinions and others can benefit from your experience. Thank you for taking the time to review! Stephanie Sharp

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