by Emily Willis
Exotic Breakfast Bowl
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
½ cup papaya, peeled and roughly chopped
½ cup pumpkin flesh, canned and chopped
1 small banana, peeled and roughly chopped
1 cup almond milk
1 tablespoon cinnamon powder
1 tablespoon maca
Directions:
In your blender, mix almond milk with maca, cinnamon powder, banana, pumpkin and papaya, blend a bit, divide into 2 breakfast bowls and serve right away.
Enjoy!
Nutrition: calories 100, fat 3, fiber 2, carbs 6, protein 10
Easy Mushroom and Spinach Breakfast
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
4 whole grain bread slices, toasted
2 cups mushrooms, sliced
¼ cup yellow onion, chopped
1/3 cup red bell pepper, chopped
4 cups baby spinach leaves
1 cup coconut milk
8 eggs
2 tablespoons parmesan, grated
A pinch of sea salt
Black pepper to the taste
Directions:
Grease a baking dish with some of the oil and arrange whole wheat bread slices on the bottom.
Meanwhile, heat up a pan with the oil over medium high heat, add onion, mushrooms and bell pepper, stir and cook for 5 minutes.
Add spinach, stir, cook for 1 minute and take off heat.
In a bowl, mix eggs with a pinch of salt, black pepper and the milk and whisk well.
Add sautéed veggies and parmesan and stir everything.
Pour into the baking dish over bread slices, spread, put in the oven at 450 degrees F and bake for 15 minutes.
Leave aside to cool down before slicing and serving for breakfast.
Enjoy!
Nutrition: calories 265, fat 7, fiber 5, carbs 17, protein 13
Hearty Breakfast Oats
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 2
Ingredients:
½ cup water
¼ cup rolled oats
½ cup pear, peeled, cored and chopped
2 tablespoons flaxseed, ground
1 teaspoon ginger, ground
2 teaspoon raw honey
Directions:
Put the water in a small pot and bring to a boil over medium high heat.
Add oats and pears, stir, reduce heat, cover pot and cook for 5-6 minutes.
Take off heat, stir again, leave aside for a few minutes, divide into a bowl, top each with ginger, flaxseed and honey and serve.
Enjoy!
Nutrition: calories 176, fat 2, fiber 2, carbs 10, protein 4
Incredible Omelet
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 1
Ingredients:
1 egg
1/8 teaspoon thyme, dried
1/8 teaspoon onion powder
2 tablespoons olive oil
1 cheddar cheese slice
Directions:
Crack the egg into a bowl, add thyme and onion powder and whisk really well.
Heat up a pan with the oil over medium high heat, add egg mix, spread into the pan, cook until it’s golden on the edges, flip, add cheese, cook for a couple more minutes, fold, transfer to a plate and serve hot.
Enjoy!
Nutrition: calories 110, fat 2, fiber 2, carbs 7, protein 10
Breakfast Parfait
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 1
Ingredients:
1 tablespoon almonds, roughly chopped
1 teaspoon chia seeds
¼ cup skim ricotta
¾ cup Greek yogurt
½ teaspoon lemon zest, grated
¼ cup raspberries
Directions:
Put the yogurt in a bowl, add ricotta and stir.
Add chia seeds, almonds and lemon zest and stir again.
Add raspberries, stir gently one more time and serve right away.
Enjoy!
Nutrition: calories 138, fat 4, fiber 4, carbs 12, protein 9
Breakfast Potato Hash
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 bunch asparagus, cut into medium pieces
1 shallot, chopped
4 ounces shiitake mushrooms, sliced
3 tablespoons olive oil
1 pound baby potatoes, peeled and halved
1 yellow onion, chopped
½ cup roasted bell peppers, chopped
1 garlic clove, minced
A pinch of salt
Black pepper to the taste
Some chopped chives for serving
1 tablespoon sage, chopped
Directions:
Put some water in a pot, add a steamer basket on top, bring water to a boil over medium high heat, add potatoes, steam them for 15 minutes, transfer to a cutting board, leave aside to cool down, chop and put them in a bowl.
Heat up a pan with half of the oil over medium high heat, add mushrooms, asparagus, garlic and shallots, stir, cook for 5 minutes and transfer to another bowl.
Heat up the pan again with the rest of the oil over medium high heat, add onion and steamed potatoes, stir and cook for 8 minutes more.
Return asparagus mixture to the pan, stir and cook for 1 minute.
Add sage, a pinch of salt, black pepper and roasted red peppers, stir, cook for 1 minute more, divide between plates and serve with chives sprinkled on top.
Enjoy!
Nutrition: calories 235, fat 2, fiber 4, carbs 14, protein 5
Different Breakfast Bowl
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 8
Ingredients:
4 cups Greek yogurt, pressed for 12 hours
1 tablespoon parsley, chopped
1 teaspoon lemon zest
¼ teaspoon sumac, ground
¼ cup pistachios
A pinch of sea salt
1 teaspoon lemon oil
Directions:
Drain excess water from the yogurt and put it in a bowl.
Add parsley, lemon zest, sumac, oil and a pinch of salt and whisk well.
Add pistachios, stir gently and serve.
Enjoy!
Nutrition: calories 100, fat 2, fiber 0, carbs 8, protein 8
Quinoa and Chia Breakfast
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 10
Ingredients:
1 cup barley flakes
2 cups rolled oats
½ cup chia seeds
1 cup quinoa
1 teaspoon cinnamon, ground
1 cup raisins and dried apricots
1 and ¼ cups almond milk
Directions:
In a bowl, mix barley flakes with oats, quinoa, chia, cinnamon, raisins and apricots and stir.
Put the milk in a pot and heat up over medium heat.
Add oats mix, stir, simmer for 15 minutes, take off heat, divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 1, fiber 6, carbs 20, protein 6
Simple Fruit Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 8
Ingredients:
½ pint blackberries, halved
1 pound strawberries, halved
2 pineapples, peeled and chopped
1 kiwi, peeled and chopped
Directions:
In a salad bowl, mix strawberries with blackberries, ki
wi pieces and pineapple ones.
Stir, cover bowl and keep in the fridge until you divide into small bowls and serve.
Enjoy!
Nutrition: calories 60, fat 0, fiber 2, carbs 10, protein 1
Delicious Green Breakfast Bowl
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 banana, peeled and sliced
1 cup almond milk
1 kiwi, peeled and chopped
1 pear, cored and chopped
¼ cup watercress
2 green apples, cored and chopped
¼ cup spinach
2 tablespoons coconut flakes
2 tablespoons pumpkin seeds
Directions:
Put apples, spinach, watercress, pear and banana in your blender and pulse well.
Add almond milk, pulse again and divide this mix between 2 bowls.
Top each with kiwi, coconut flakes and pumpkin seeds and serve right away.
Enjoy!
Nutrition: calories 200, fat 3, fiber 10, carbs 20, protein 5
Wonderful Scrambled Eggs
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 2
Ingredients:
2 tablespoons coconut milk
2 teaspoons avocado oil
4 eggs
A pinch of sea salt and black pepper
1 cup spinach, chopped
½ cup smoked trout, boneless, skinless and flaked
2 tablespoons shallot, chopped
Directions:
In a bowl, mix eggs with salt, pepper and milk and whisk well.
Heat up a pan with the oil over medium high heat, add shallot, stir and cook for 2 minutes.
Add eggs, stir and cook for 1 minute more.
Add trout, stir gently and cook for 4 minutes more.
Add spinach, stir gently again, take off heat, cover and leave aside for 2 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 220, fat 3, fiber 0, carbs 5, protein 10
Clean Eating Side Dish Recipes
Unbelievable Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
1 romaine lettuce head, leaves chopped
3 red bell peppers, chopped
3 cups peas
6 celery stalks, chopped
3 eggs, hard boiled, peeled and sliced
6 ounces turkey bacon, chopped
2 avocados, peeled, pitted and chopped
For the salad dressing:
4 ounces blue cheese, crumbled
1 cup homemade avocado mayonnaise
1 cup fat free buttermilk
2 tablespoons lemon juice
1 garlic clove, minced
2 tablespoons parsley, chopped
A pinch of sea salt
Black pepper to the taste
Directions:
In a salad bowl, mix lettuce leaves with bell peppers, peas, celery, eggs, bacon and avocados and stir gently.
In your food processor, mix avocado mayo with buttermilk, lemon juice, parsley, garlic, salt and pepper and pulse really well.
Drizzle this over your salad, toss to coat and serve it as a side.
Enjoy!
Nutrition: calories 300, fat 4, fiber 8, carbs 16, protein 15
Tasty Fries
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound red potatoes, scrubbed and cut into wedges
1 tablespoon olive oil
½ teaspoon cumin, ground
2 teaspoons smoked paprika
A pinch of sea salt
1 ounce low fat cheddar cheese, grated
½ teaspoon garlic powder
1/3 cup red bell pepper, chopped
2 tablespoons cilantro, chopped
Directions:
Place potato wedges on a lined baking sheet, season them with a pinch of sea salt, drizzle the oil over them, toss to coat well and leave aside.
In a bowl, mix garlic powder with paprika and garlic, stir well and add to potatoes.
Rub potatoes with this mix, put in the oven at 425 degrees F and bake for 10 minutes.
Flip potatoes and bake them for 7 minutes more.
Sprinkle cheese and bell pepper, stir and bake for 2 minutes more.
Sprinkle cilantro all over, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 140, fat 5, fiber 2, carbs 20, protein 6
Delicious Slaw and Garlic Dressing
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
½ cup walnuts, chopped
1 cup carrot, shredded
5 cups red cabbage, shredded
1 cup celery, chopped
1 big apple, cored and chopped
2 ounces blue cheese, crumbled
2/3 cup scallions, chopped
½ cup Greek yogurt
1 garlic clove, minced
¼ cup lemon juice
A pinch of sea salt and black pepper
Directions:
Heat up a pan over medium high heat, add walnuts, toast them for 5 minutes, take off heat and leave them aside to cool down.
In a salad bowl, mix cabbage with carrot, celery, apple, scallions, a pinch of salt and pepper and toss.
In a bowl, mix blue cheese with garlic, lemon juice and yogurt and whisk well.
Pour this over salad, toss well, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 240, fat 10, fiber 7, carbs 20, protein 10
Tasty and Light Cobb Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 romaine lettuce head, leaves separated and chopped
1 Jicama, peeled and grated
3 eggs, hard boiled, peeled and whites chopped
1 cup cherry tomatoes, halved
1 yellow bell pepper, chopped
1 cup carrot, shredded
3 ounces blue cheese, crumbled
3 ounces chicken breast, skinless, boneless, cooked and chopped
3 tablespoons red wine vinegar
5 tablespoons Greek yogurt
1 and ½ teaspoon cane juice
1 and ½ tablespoons olive oil
1 teaspoon parsley, chopped
1 teaspoon dill, chopped
A pinch of sea salt and black pepper to the taste
Directions:
In a salad bowl, mix lettuce leaves with Jicama, egg whites, tomatoes, bell pepper, carrot and chicken breast and stir.
In another bowl, mix blue cheese with vinegar, yogurt, cane juice, oil, salt, pepper, dill and parsley and whisk really well.
Add this to your salad, toss to coat and serve right away as a side dish.
Enjoy!
Nutrition: calories 250, fat 4, fiber 8, carbs 20, protein 19
Wonderful Potato Salad
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 12
Ingredients:
1 small red onion, chopped
½ cup olive oil
3 and ½ pounds red, white and purple potatoes, cut into medium chunks
1 tablespoon garlic powder
¼ cup chives, chopped
¼ cup white wine vinegar
1 teaspoon rosemary, dried
1 tablespoon thyme, chopped
A pinch of sea salt and black pepper
Directions:
Put potatoes in a pot, add water to cover, bring to a boil over medium high heat, cook for 20 minutes, drain, leave them to cool down and transfer to a big sala
d bowl.
Add onion, garlic powder, chives, rosemary, thyme, salt, pepper, vinegar and oil, toss well and serve as a side salad right away.
Enjoy!
Nutrition: calories 200, fat 5, fiber 4, carbs 20, protein 7
Tasty Roasted Carrots
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: eight
Ingredients:
1 tablespoon olive oil
1 tablespoon garlic powder
2 pounds colored baby carrots
1 tablespoon onion powder
1 teaspoon black pepper
1 teaspoon sweet paprika
Directions:
Spread carrots on a lined baking sheet.
Add oil, garlic powder, onion powder, black pepper and paprika, toss really well, put in the oven at 370 degrees F for 30 minutes.
Leave carrots to cool down a bit before diving on plates and serving them as a tasty side dish.