[2017] Clean Eating Cookbook
Page 10
Ladle soup into bowls, divide peeled and chopped boiled eggs in each bowl, also divide meatballs and top with coriander, spring onion and ginger.
Serve right away.
Enjoy!
Nutrition: calories 300, fat 4, fiber 6, carbs 8, protein 14
Flavored Lamb Meatballs
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
10 ounces lamb, minced
2 teaspoons garlic cloves, minced
3 teaspoons ginger, grated
2 teaspoons chili peppers, chopped
2 tablespoons tamari sauce
2 tablespoons coriander, chopped
2 tablespoons basil, chopped
4 tablespoons mint, chopped
1 egg
1 cup panko
3 tablespoons olive oil
A pinch of salt
Black pepper to the taste
2 tablespoons raw honey
4 tablespoons rice wine
2 tablespoons clean soy sauce
1 teaspoon palm sugar
Directions:
In a bowl, mix meat with garlic, 2 teaspoons ginger, chili, tamari sauce, basil, coriander, half of the mint, egg, panko, salt and pepper, stir very well and shape your meatballs.
Heat up a large pan with the oil over medium high heat, add meatballs and cook until they become golden.
Add honey, stir, take off heat and divide meatballs between plates.
Meanwhile, in a small bowl, mix the rest of the ginger with rice wine, soy sauce, 2 tablespoons chopped mint, sugar, salt and pepper and whisk well
Drizzle over meatballs and serve.
Enjoy!
Nutrition: calories 300, fat 4, fiber 6, carbs 8, protein 10
Beef and Tomato Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup olive oil
A pinch of salt
Black pepper to the taste
2 tablespoon cider vinegar
2 teaspoons mustard
2 tablespoons raw honey
4 ounces tomatoes, sliced
4 ounces cherry tomatoes, halved
3.5 ounces baby plum tomatoes, cut in quarters
2 tablespoons poppy seeds
2 tablespoons sun dried tomatoes, chopped
3.5 ounces radishes, chopped
4 ounces watercress
8 slices roasted beef, cut into thin strips
4 spring onions, sliced
Directions:
In a salad bowl, mix tomatoes with cherry tomatoes with plum tomatoes, sun dried ones, radishes, spring onions, beef and watercress and toss gently.
In a small bowl, mix oil with vinegar, honey, mustard, salt and pepper and whisk well.
Pour this over salad, toss to coat, sprinkle poppy seeds at the end and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 3, carbs 8, protein 12
Delicious Beef Ragu
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
12 ounces whole wheat spaghetti
Zest from 1 lemon, grated
Juice of 1 lemon
2 garlic cloves, minced
2 tablespoons olive oil
1 pound beef meat, ground
A pinch of salt
Black pepper to the taste
1-pint cherry tomatoes, halved
1 small red onion, sliced
1 cup cooking liquid from pasta
½ cup white wine
2 tablespoons tomato paste
Some basil leaves, chopped for serving
Some parmesan, grated for serving
Directions:
Put water in a pot, add a pinch of salt, bring to a boil over medium high heat, add spaghetti, cook according to instructions, drain, reserve 1 cup liquid and return pasta to pot.
Add lemon zest, lemon juice and 1 tablespoon oil to pasta, toss to coat and heat up over medium heat.
Meanwhile, heat up a pan with the rest of the oil over medium heat, add garlic, stir and cook for 1 minute.
Add beef, salt and pepper and brown it for 4 minutes, stirring all the time.
Add tomato paste and wine, stir and cook for 3 minutes.
Take pasta off heat, divide between plates, add beef, tomatoes, red onion, basil and parmesan on top and serve!
Enjoy!
Nutrition: calories 300, fat 4, fiber 3, carbs 7, protein 12
Clean Eating Dessert Recipes
Fruity Dessert Smoothie Bowl
Preparation time: 6 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 banana, peeled
2 cups strawberries, halved
3 tablespoons spearmint
1 and ½ cups coconut water
1 avocado, pitted and peeled
1 date
Ice cubes for serving
Directions:
Put a banana in your blender and pulse a few times.
Add strawberries, coconut water and avocado and blend again.
Add spearmint but reserve some for garnishing.
Add date and blend again well.
Divide into bowls, garnish with some spearmint and serve.
Enjoy!
Nutrition: calories 120, fat 4, fiber 4, carbs 7, protein 10
Sweet Blueberry Smoothie
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 1
Ingredients:
¾ cup blueberries
1 tablespoon peanut butter
¾ cup almond milk
½ banana, peeled
2 dates
Directions:
Place blueberries in your blender and pulse a few times.
Add milk, banana and dates and pulse some more.
Add peanut butter, stir again, transfer to a bowl and serve.
Enjoy!
Nutrition: calories 120, fat 3, fiber 3, carbs 6, protein 10
Cherry Cobbler
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 12
Ingredients:
1 cup almond flour+ 1 tablespoon
1 cup palm sugar
½ cup coconut butter
1 teaspoon baking powder
2 cups sour cherries, pitted
¾ cup palm sugar
1 cup milk
1 tablespoon almond flour
Directions:
Place butter in a baking dish, put in the oven at 350 degrees, allow it to melt for about 5 minutes and then remove from the oven.
In a bowl, mix 1 cup flour with 1 cup sugar, baking powder and 1 cup milk and stir well.
Pour this mix over melted butter and make sure you don’t stir.
Place cherries in a bowl, add 1 tablespoon flour and ¾ cups sugar and toss to coat.
Place cherries evenly over the batter from baking dish and don’t stir.
Put in the oven at 350 degrees and bake for 1 hour.
Take out of the oven, allow cobbler to cool down, cut, place on a serving platter and enjoy!
Nutrition: calories 200, fat 4, fiber 5, carbs 6, protein 10
Maple Cupcakes
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 12
Ingredients:
4 tablespoons coconut butter
½ cup natural applesauce
4 eggs
1 teaspoon vanilla extract
4 teaspoons maple syrup
¾ cup almond flour
2 teaspoons cinnamon
½ teaspoon baking powder
A pinch of salt
½ apple, cored and sliced
Cinnamon for dusting
Directions:
Line a cupcake pan with p
archment paper pieces.
Heat up a pan with the butter over medium heat, add applesauce, vanilla, eggs and maple syrup and stir.
Take off heat, cool down and mix with almond flour, baking powder, cinnamon and a pinch of salt.
Stir well, divide into cupcake liners, put in the oven at 350 degrees F and bake for 20 minutes.
Take cakes out of the oven, leave them to cool down, transfer to a platter and top with apple slices and cinnamon.
Enjoy!
Nutrition: calories 200, fat 4, fiber 4, carbs 7, protein 8
Delicious Apples
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 big apples, cored
A handful raisins
1 tablespoon cinnamon, ground
Raw honey to the taste
Directions:
Fill each apple with raisins, sprinkle cinnamon all over and drizzle honey at the end.
Arrange in a baking dish, put in the oven at 375 degrees F and bake for 20 minutes.
Take apples out of the oven, leave them to cool down for a couple of minutes and serve.
Enjoy!
Nutrition: calories 220, fat 3, fiber 4, carbs 6, protein 10
Pumpkin Cookies
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 24
Ingredients:
2 and ½ cups almond flour
A pinch of salt
½ teaspoon baking soda
1 tablespoon flax seed, ground
3 tablespoons water
½ cup pumpkin flesh, mashed
¼ cup raw honey
2 tablespoons coconut butter
1 teaspoon vanilla extract
½ cup dark chocolate chips
Directions:
In a bowl, mix flax seed with water, stir and leave aside for a few minutes.
In another bowl, mix flour with salt and baking soda.
In a third bowl, mix honey with pumpkin puree, butter, vanilla extract and flaxseed.
Combine flour with honey mixture and stir well.
Add chocolate chips and stir again.
Scoop 1 tablespoon of cookie dough on a baking dish lined with parchment paper and flatten with your fingers.
Repeat this with the rest of the dough, put them in the oven at 350 degrees F and bake for 15 minutes.
Take cookies out of the oven, leave aside to cool down and then serve!
Enjoy!
Nutrition: calories 140, fat 2, fiber 2, carbs 7, protein 10
Easy and Fresh Lemon Curd
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
2 cups blueberries
¼ cup lemon juice
2/3 cup palm sugar
2 teaspoons lemon zest, grated
4 tablespoons coconut butter, softened
3 egg yolks, whisked
Directions:
Heat up a small pan over medium heat, add blueberries and lemon juice, stir, bring to a simmer and cook until berries are soft.
Strain this into a heat proof bowl and mash lightly.
Put some water into a pan and bring to a simmer over medium heat.
Add the bowl with the berries on top of the pan.
Add sugar and butter and blend well.
Add egg yolks and stir again.
Wisk this well and frequently and keep over simmering pan until it thickens.
Pour into small dessert cups and leave aside.
Serve cold!
Enjoy!
Nutrition: calories 140, fat 3, fiber 3, carbs 6, protein 8
Great Rhubarb Pie
Preparation time: 30 minutes
Cooking time: 55 minutes
Servings: 8
Ingredients:
1 and ¼ cups almond flour
A pinch of salt
8 tablespoons coconut butter
1 teaspoon palm sugar
5 tablespoons ice water
For the filling:
3 cups rhubarb, chopped
1 and ½ cups coconut sugar
3 tablespoons almond flour
½ teaspoon nutmeg, ground
2 eggs, whisked
1 tablespoon coconut butter
1 pinch of salt
2 tablespoons almond milk
Directions:
In a bowl, mix 1 and ¼ cups flour with salt and 1 teaspoon sugar and stir well.
Add 8 tablespoons of butter and work the dough with your fingers.
Add ice water and stir again.
Transfer dough to a floured working surface, knead it, shape a flattened disk, wrap in plastic and keep in the fridge for 30 minutes.
Take dough out of the fridge, roll a circle, arrange in a pie plate and leave aside for now.
In a bowl, mix rhubarb with a pinch of salt, 1 and ½ cups sugar, 3 tablespoons flour and nutmeg and stir gently.
In another bowl, mix eggs with milk and whisk well.
Combine egg mixture with rhubarb one and stir well.
Pour the rhubarb mix in pie shell, put in the oven at 400 degrees F and bake for 55 minutes.
Take pie out of the oven and leave it to cool down completely before cutting and serving it.
Enjoy!
Nutrition: calories 200, fat 3, fiber 3, carbs 6, protein 9
Pancakes and Strawberries
Preparation time: 1 hour and 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 cups strawberries, sliced
2 cups whole wheat flour
5 tablespoons palm sugar
2 and ½ teaspoons baking powder
A pinch of salt
2 eggs, whisked
1 and ½ cups almond milk
2 tablespoons coconut butter, soft
½ teaspoon vanilla extract
Method:
In a bowl, mix strawberries with 3 tablespoons sugar, stir gently and leave aside for 1 hour.
In another bowl, mix flour with baking powder, 2 tablespoons sugar and a pinch of salt and stir well.
In a third bowl, mix eggs with milk and whisk well.
Add flour mixture to eggs and stir again.
Add melted butter and vanilla extract and stir until you obtain a smooth batter.
Heat up a special pancake pan over medium heat, add ¼ cup of batter, spread evenly, cook for 2 minutes on each side and transfer to a bowl.
Repeat this with the rest of the batter, layer pancakes with strawberries mix on a platter and serve right away!
Enjoy!
Nutrition: calories 200, fat 2, fiber 3, carbs 5, protein 10
Elegant Cake
Preparation time: 4 hours and 5 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
12 ounces apricots, chopped
2 tablespoons chia seeds
1 tablespoon cocoa nibs
1 and ½ tablespoon coconut oil
2 tablespoons almond butter
For the filling:
4 avocados pitted and peeled
5 ounces coconut oil
5 ounces cocoa powder
3 ounces maple syrup
2 tablespoons palm sugar
1 tablespoon vanilla extract
Directions:
In your food processor mix apricots with chia seeds, cocoa nibs and almond butter and blend well.
Add 1 and ½ tablespoon coconut oil, blend again, transfer everything to a silicone dish and press well on the bottom.
In your clean food processor, mix avocados with 5 ounces coconut oil, cocoa, maple syrup, palm sugar, salt and vanilla essence and blend well.
Pour this over cake base, spread evenly and keep in the fridge for 4 hours before serving.
Enjoy!
Nutrition: calories 160, fat 2, fiber 2, carbs 20,
protein 7
Great Berry Cake
Preparation time: 5 hours and 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
For the crust:
½ cup dates, pitted
1 tablespoon water
½ teaspoon vanilla
½ cup almonds, chopped
For the cake:
2 and ½ cups cashews soaked for 8 hours and drained
1 cup blueberries
¾ cup maple syrup
1 tablespoon coconut oil
Directions:
In your food processor, mix dates with water, vanilla and almonds and pulse well.
Transfer dough to a working surface, flatten it, arrange into a lined round pan, press well on the bottom and leave aside for now.
In your blender, mix maple syrup with coconut oil, cashews and blueberries and blend well.
Spread evenly on the crust, put cake in the freezer for 5 hours, slice and serve it.
Enjoy!
Nutrition: calories 230, fat 0.5, fiber 4, carbs 12, protein 4
Summer Cake
Preparation time: 3 hours and 10 minutes