[2017] Clean Eating Cookbook
Page 4
1 tablespoon coconut oil, melted
Directions:
Put chocolate chips in a small pot, heat up over low heat, stir until it melts, take off heat and leave aside to cool down.
In a bowl, mix peanut butter with coconut oil and whisk well.
Spoon 1 teaspoon chocolate mix in a cup, add 1 banana slice, 1 teaspoon butter mix and top with another drop of chocolate.
Repeat with the rest of the cups, place them all into a dish, cover and freeze for 1 hour.
Enjoy!
Nutrition: calories 70, fat 4, fiber 1, carbs 10, protein 1
Apple Chips
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 4
Ingredients:
Cooking spray
Cinnamon powder to the taste
2 apples, cored and thinly sliced
A pinch of nutmeg, ground
Directions:
Arrange apple slices on a lined baking sheet and spray them with some cooking oil.
Rub them well, sprinkle cinnamon and nutmeg, toss well, put in the oven at 275 degrees F and bake for 2 hours, checking them every 30 minutes.
Leave them to cool down, transfer chips to a bowl and serve as a snack.
Enjoy!
Nutrition: calories 40, fat 0, fiber 2, carbs 7, protein 0
Ranch Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup low fat sour cream
1 cup Greek yogurt, fat free
For the seasoning:
2 teaspoons dill, dried
2 teaspoons thyme, dried
1 teaspoon sweet paprika
2 teaspoons dehydrated onion
1 teaspoon dehydrated garlic
2 teaspoons dehydrated sun dried tomatoes, chopped
2 teaspoons parsley, dried
2 teaspoons chives, dried
A pinch of sea salt
Black pepper to the taste
Directions:
In a bowl, mix sour cream with yogurt and stir well.
In another bowl, mix dill with thyme, paprika, onion, garlic, tomatoes, parsley, chives, salt and pepper and stir well.
Add this to yogurt mix, stir well, divide into bowls and serve as a tasty dip.
Enjoy!
Nutrition: calories 50, fat 1, fiber 0, carbs 1, protein 3
Great Potato Hummus
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 10
Ingredients:
19 ounces canned garbanzo beans, drained
1 cup sweet potatoes, peeled and chopped
¼ cup sesame paste
2 tablespoons lemon juice
1 tablespoon olive oil
5 garlic cloves, minced
½ teaspoon cumin, ground
2 tablespoons water
A pinch of salt
Directions:
Put potatoes in a steamer basket, add some water into a pot and the basket on top.
Bring to a boil over medium high heat, steam potatoes for 15 minutes, drain, cool them and put them into your food processor.
Add sesame paste, garlic, beans, lemon juice, cumin, water and oil and pulse really well.
Add a pinch of salt, pulse again, transfer to bowls and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 10, carbs 20, protein 11
The Best Pumpkin Seeds
Preparation time: 1 hour and 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
½ tablespoon chili powder
½ teaspoon cayenne pepper
2 cups pumpkin seeds
2 teaspoons lime juice
A pinch of sea salt
Directions:
Rinse pumpkin seeds, spread them on a lined baking sheet, pat dry them and leave them aside for 1 hour.
Pat dry them again, add lime juice, salt, cayenne and chili powder, toss well, put in the oven and roast at 275 degrees F for 20 minutes.
Leave pumpkin seeds to cool down, divide into small bowls and serve as a snack.
Enjoy!
Nutrition: calories 200, fat 2, fiber 7, carbs 20, protein 7
Apple Nachos
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 big apples, cored, peeled and cubed
2 teaspoons lemon juice
¼ cup pecans, chopped
½ cup dark chocolate chips
½ cup clean caramel sauce
Directions:
In a bowl, mix apples with lemon juice, stir and transfer to a platter.
Add chocolate chips, pecans and drizzle the caramel sauce.
Toss gently, divide into small bowls and serve right away.
Enjoy!
Nutrition: calories 200, fat 4, fiber 3, carbs 20, protein 3
Tex Mex Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
For the bean layer:
1 teaspoon clean taco seasoning mix
10 ounces canned black beans, drained
¼ cup clean salsa
¼ cup cilantro, chopped
1 teaspoon garlic powder
For the second layer:
1 and ½ cups fat free Greek yogurt
For the third layer:
1 cup clean salsa
For the fourth layer:
½ cup cilantro, chopped
3 avocados, pitted, peeled and chopped
1 small jalapeno, chopped
1 teaspoon clear taco seasoning
For the other layers:
1 cup cheddar cheese, shredded
3 cups lettuce, shredded
¼ cup black olives, pitted and sliced
Directions:
Put black beans in a bowl, add 1 teaspoon taco seasoning, ¼ cup salsa, garlic powder and ¼ cup cilantro, stir, mash with a fork and spread on the bottom of a bowl.
Add Greek yogurt and spread.
Add 1 cup salsa over the yogurt and also spread.
In another bowl, mix ½ cup cilantro with avocados, 1 teaspoon taco seasoning and jalapeno, stir and mash using a fork.
Spread this over the salsa layer.
Continue with a cheese layer, lettuce and black olives one.
Serve right away.
Enjoy!
Nutrition: calories 100, fat 4, fiber 2, carbs 8, protein 5
Chicken Bites
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 egg
½ cup whole wheat flour
1 cup almond milk
1 pound chicken breasts, boneless, skinless and chopped
2 teaspoons maple syrup
A pinch of red pepper flakes
A pinch of sea salt
2 tablespoons green onions, chopped
Cooking spray
For the sauce:
¼ teaspoon red pepper flakes
1 tablespoon water
¼ cup maple syrup
1 tablespoon rice vinegar
1 and ½ teaspoon whole wheat flour
½ teaspoon garlic powder
Directions:
In a bowl, mix 1gg with milk, whole wheat flour, 2 teaspoons maple syrup, 2 teaspoons rice vinegar, a pinch of red pepper flakes and a pinch of salt and stir well.
Add chicken and toss to coat well.
Coat a pan with cooking spray and heat it up over medium high heat.
Add chicken pieces, cook them for 4 minutes on each side until they become golden and transfer them to a plate.
Heat up a small pot with the water over medium heat.
Add ¼ cup maple syrup, 1 tablespoon rice vinegar,
whole wheat flour, ¼ teaspoon red pepper flakes, garlic powder and a pinch of salt, stir well, cook for a couple of minutes until it thickens and take off heat.
Arrange chicken bites on a platter, drizzle the sauce, sprinkle green onions and serve.
Enjoy!
Nutrition: calories 140, fat 2, fiber 1, carbs 15, protein 13
Tasty Chicken Meatballs
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 40
Ingredients:
1 cup zucchini, shredded and drained well
2 pounds chicken breast, skinless, boneless and ground
2 tablespoons harissa
1 garlic clove, minced
¼ cup green onions, chopped
1 egg
2 tablespoons balsamic vinegar
1 tablespoon maple syrup
A pinch of sea salt
For the sauce:
1 tablespoon olive oil
2 garlic cloves, minced
1 yellow onion, chopped
1/3 cup parsley, chopped
1 tablespoon honey
2 tablespoons balsamic vinegar
3 tablespoons harissa
A pinch of salt
3 ounces tomato paste
15 ounces canned tomato sauce
Directions:
In a bowl, mix chicken meat with zucchini, green onions, egg, garlic clove, 2 teaspoons harissa, 2 tablespoons balsamic vinegar, salt and maple syrup and stir really well.
Shape 40 meatballs out of this mix and place them on a working surface.
Heat up a pan over medium high heat, add meatballs, cook them for 4 minutes on each side, transfer them to a bowl and leave them aside.
Heat up the same pan with the oil over medium heat, add onion and 2 garlic cloves, stir and cook for 4 minutes.
Add honey, 2 tablespoons balsamic vinegar, harissa, tomato paste, tomato sauce and salt, stir and cook for 1 minute more.
Add meatballs, stir gently, cover and cook for 15 minutes.
Uncover pan and cook for 5 minutes more.
Arrange meatballs on a platter and serve.
Nutrition: calories 200, fat 2, fiber 2, carbs 12, protein 20
Avocado and Beans Spread
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
1 avocado, pitted, peeled and chopped
15 ounces canned white beans, drained
¼ cup water
Juice of ½ lime
2 tablespoons olive oil
½ tablespoon jalapeno, chopped
A pinch of salt and black pepper
¼ teaspoon cumin
½ cup corn
A handful cilantro, chopped
Directions:
Put beans in your food processor.
Add avocado, water, lime juice, oil, corn, jalapeno, cumin, salt and pepper and pulse really well.
Add cilantro, pulse again, transfer to a bowl and serve as a tasty appetizer or snack.
Enjoy!
Nutrition: calories 122, fat 6, fiber 4, carbs 12, protein 4
Divine Shrimp Muffins
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 6
Ingredients:
1 spaghetti squash, peeled and halved
2 tablespoons clean mayonnaise
1 cup mozzarella cheese, shredded
8 ounces shrimp, peeled, cooked and chopped
1 and ½ cups panko
1 teaspoon parsley flakes
1 garlic clove, minced
Black pepper to the taste
A pinch of sea salt
Cooking spray
Directions:
Place squash halves on a lined baking sheet, put in the oven at 375 degrees F and bake for 30 minutes.
Leave squash pieces to cool down and scrape flesh into a bowl.
Add salt, pepper, parsley flakes, panko, shrimp, mayo and mozzarella and stir well.
Spray a muffin tray with cooking spray and divide shrimp and squash mix in it.
Put in the oven at 375 degrees F and bake for 15 minutes more.
Leave shrimp puffs to cool down for a few minutes, arrange on a platter and serve.
Enjoy!
Nutrition: calories 60, fat 2, fiber 0.4, carbs 4, protein 4
Zucchini Cakes
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 12
Ingredients:
Cooking spray
½ cup dill, chopped
1 egg
½ cup whole wheat flour
A pinch of sea salt
Black pepper to the taste
Greek yogurt for serving
1 yellow onion, chopped
2 garlic cloves, minced
3 zucchinis, grated and excess water squeezed
Directions:
In a bowl, mix zucchinis with garlic, onion, flour, salt, pepper, egg and dill and stir well.
Shape 12 patties out of this mix, place them on a baking sheet after you’ve sprayed it with cooking spray, put them in the oven at 400 degrees F and bake for 10 minutes on each side.
Leave cakes to cool down, arrange them on a platter and serve with the Greek yogurt on the side.
Enjoy!
Nutrition: calories 60, fat 1, fiber 2, carbs 6, protein 2
Stuffed Mushrooms
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 20
Ingredients:
20 white mushroom caps, stems chopped and reserved
1 garlic clove, minced
3 tablespoons parsley, chopped
1 yellow onion, chopped
A pinch of sea salt
Black pepper to the taste
½ cup parmesan, grated
¼ cup mozzarella, grated
Cooking spray
2 tablespoons Greek yogurt
Directions:
Heat up a pan with some cooking spray over medium heat, add mushrooms stems and onion, stir and cook for 10 minutes.
Transfer to a bowl, add salt, pepper, garlic, parsley, mozzarella, parmesan and yogurt and stir well.
Fill mushrooms caps with this mix, place them on a lined baking sheet, put in the oven at 400 degrees F and bake 20 minutes.
Arrange mushrooms on a platter and serve them cold as an appetizer.
Enjoy!
Nutrition: calories 40, fat 1, fiber 0.3, carbs 1, protein 3
Incredible Cauliflower Bars
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 12
Ingredients:
1 big cauliflower head, florets separated
½ cup mozzarella cheese, shredded
¼ cup egg whites
1 teaspoon Italian seasoning
A pinch of sea salt
Black pepper to the taste
Clean marinara sauce for serving
Directions:
Put cauliflower florets in your food processor, pulse until you obtain your cauliflower “rice” and spread on a lined baking sheet.
Put in the oven at 375 degrees F and roast for 20 minutes.
Transfer to a bowl, cover with a towel and leave aside for 10 minutes.
Transfer cauliflower rice to your kitchen towel, wrap and squeeze excess liquid from it.
Put cauliflower into a clean bowl, add salt, pepper, almost all the cheese, egg whites and Italian seasoning and stir really well.
Spread this into a rectangle pan and press really well.
Put in the oven at 375 degrees F and bake for 18 minutes.
Sprinkle the rest of the cheese, put in the oven and bake for 5 minutes more.
Cut into 12 bars, arrange them on a platter and serve warm with the marinara sauce on the side.
Enjoy!
Nutrition: calories 50, fat 1, fiber 2, carbs 3, protein 3
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 20
Ingredients:
2 pound brown mushrooms, stems discarded
A pinch of sea salt
Black pepper to the taste
5 ounces parmesan, grated
Directions:
Arrange mushroom caps on a lined baking sheet, season them with a pinch of salt and black pepper to the taste and divide parmesan in them.
Put in the oven at 400 degrees F and bake for 15 minutes.
Leave mushrooms to cool down, arrange on a platter and serve.
Enjoy!
Nutrition: calories 60, fat 2, fiber 2, carbs 6, protein 5
Spinach Dip
Preparation time: 10 minutes
Cooking time: 42 minutes
Servings: 16
Ingredients:
½ cup almond milk
½ cup Greek yogurt, fat free
10 ounces spinach
8 ounces feta cheese, crumbled
4 ounces cream cheese