วันพฤหัสบดีที่ 30 กรกฎาคม พ.ศ. 2558

EAT CLEAN

EAT CLEAN FOR BREAKFAST

-Whole Grain Waffles with Blueberries and Yogurt.

INGREDIENTS

  • 1 1/2 cups whole-wheat flour (not stone-ground)
  • 2 tablespoons toasted wheat germ
  • 2 tablespoons cane sugar
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon coarse salt
  • 1 1/2 cups reduced-fat milk
  • 1/4 cup canola oil
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • Vegetable cooking spray
  • 1 pint strawberries, hulled and sliced
  • 1 cup low-fat plain Greek yogurt
  • Maple syrup, for drizzling

DIRECTIONS

  1. Preheat waffle iron. In a large bowl, whisk together flour, wheat germ, sugar, baking powder, and salt. In another bowl, whisk together milk, oil, egg, and vanilla.
  2. Stir egg mixture into flour mixture and mix until just combined.
  3. Coat waffle iron with cooking spray. For deep, Belgian-style waffles, fill each cavity with 1/2 cup batter and cook until golden brown, 7 to 8 minutes (or according to manufacturer's instructions).
  4. Serve with strawberries, a dollop of yogurt, and a drizzle of syrup.

  6. -Strawberry and Grapefruit Smoothie

  8. INGREDIENTS

    • For the Big Batch

      • 1 grapefruit, peeled, seeded, and chopped
      • 2 cups hulled fresh or frozen strawberries
      • 1 sweet apple (such as Honeycrisp or Pink Lady), cored and chopped
      • 1 inch fresh ginger, peeled and chopped

    DIRECTIONS

    1. Combine all ingredients, plus 1 cup water, in a blender and process until smooth.

  9. -Homemade Pecan and Maple Syrup Nut Butter with Oatmeal.

  10. INGREDIENTS

  11. 2 cups of pecans
  12. 1 tbs of Maple Syrup
  13. 1 tbs of cinnamon
  14. 4 teaspoon of coconut oil

  15. DIRECTIONS

  16. Combine all ingredients in a blender and process until smooth.

  18. EAT CLEAN FOR SNACKS.

  20. -Whole-Grain Skillet Cornbread.

INGREDIENTS

  • 1 cup yellow cornmeal
  • 1 cup whole-wheat flour
  • 1/4 cup sugar
  • 1/2 teaspoon baking soda
  • 1 tablespoon baking powder
  • 1 teaspoon coarse salt
  • 1 large egg
  • 1 cup low-fat buttermilk
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil
  • 2 tablespoons honey

DIRECTIONS

  1. Heat oven to 400 degrees. Preheat an 8-inch cast-iron pan or pie dish. In a medium bowl, whisk together cornmeal, flour, sugar, baking soda, baking powder, and salt. In a small bowl, whisk together egg, buttermilk, and 1/4 cup oil. Fold wet ingredients into dry and mix until just combined.
  2. Add remaining tablespoon of oil to preheated pan, swirling to coat the bottom. Pour in batter and smooth the top with a spatula. Bake until golden brown and a tester comes out clean from the center, 23 to 25 minutes. Brush with honey, then let cool. Cut into wedges.

  1. -Dark Chocolate-Dipped Cherries

INGREDIENTS

  • 8 ounces (2 cups) sweet cherries
  • 1.5 ounces melted dark chocolate

DIRECTIONS

  1. Dip the bottoms of cherries in chocolate. Let excess drip off.
  2. Transfer to a parchment-lined baking sheet and refrigerate about 15 minutes.

-Roasted Red Pepper, Walnut, and Pomegranate Dip

INGREDIENTS

  • 4 pitted dates
  • 3 chopped roasted red peppers
  • 1/2 cup pomegranate juice
  • 1/2 cup toasted walnuts
  • 1/2 teaspoon red-pepper flakes
  • 2 tablespoons extra-virgin olive oil
  • Coarse salt and freshly ground pepper
  • Pomegranate seeds
  • Toasted whole-grain pita bread

DIRECTIONS

  1. Soak dates in hot water until softened, about 10 minutes; drain. Pulse dates, red peppers, pomegranate juice, walnuts, and red-pepper flakes in food processor until smooth. With machine running, slowly add olive oil until thoroughly combined. Season with salt and pepper. Dip can be stored in refrigerator in an airtight container up to 3 days. Garnish with pomegranate seeds and serve with pita bread.

-Double-Cinnamon Almond Frappe.

INGREDIENTS

DIRECTIONS

  1. Place all ingredients except ice in a blender and blend until frothy. Fill a glass with ice, add frappe, and sprinkle with cinnamon.
  1. EAT CLEAN FOR DINNER.

  3. -Meatless Quinoa and Feta Burgers

INGREDIENTS

  • 1 can (15 ounces) kidney beans, drained and rinsed
  • 1 shallot, minced
  • 1 carrot, finely grated
  • 3 cups cooked quinoa
  • 2 tablespoons chopped fresh parsley
  • 3 tablespoons crumbled feta
  • 1 teaspoon coarse salt
  • 2 egg whites, lightly whisked
  • 2 tablespoons extra-virgin olive oil
  • 6 whole-wheat buns, grilled
  • Whole-grain mustard, for serving
  • Grilled onions, for serving (see tip below)
  • Radicchio, for serving

DIRECTIONS

  1. In a bowl, mash beans into a thick paste and mix in shallot, carrot, quinoa, parsley, feta, salt, and egg whites.
  2. Form mixture into six patties and chill 30 minutes.
  3. Heat 1 tablespoon oil in a skillet over medium-high heat, directly on grill grates or on stove top, and cook patties until golden (add remaining tablespoon oil if cooking in batches), 4 to 5 minutes per side.
  4. Serve on buns with mustard, grilled onions, and radicchio.

-Broccoli, Spinach Soup with Avocado Toasts.

INGREDIENTS

  • 1 tablespoon olive oil, plus more for drizzling
  • 1 leek, white and pale green parts thinly sliced
  • 4 cups low-sodium chicken stock or water
  • 1 bunch broccoli, chopped (6 cups)
  • 6 ounces baby spinach (6 cups)
  • 1/3 cup freshly grated Parmesan
  • 2 tablespoons tahini
  • Coarse salt and freshly ground black pepper
  • 4 slices rustic bread, toasted
  • 2 avocados, sliced
  • 1/4 cup radish sprouts
  • 1 lemon, cut into wedges

DIRECTIONS

  1. Heat oil in a medium saucepan over medium-high heat. Add leek and cook until tender, about 4 minutes. Add stock; bring to a boil. Add broccoli and cook, covered, until bright green and tender, about 2 minutes.
  2. Remove from heat. Stir in spinach, Parmesan, and tahini. Let cool slightly. Season with salt and pepper.
  3. Working in batches, puree soup in a blender until smooth.
  4. Top bread with avocado and radish sprouts. Season with salt and pepper, squeeze with lemon, and drizzle with oil.

-Steamed Salmon, Asparagus and Shiitake Mushrooms.


INGREDIENTS

  • 8 ounces shiitake mushrooms, trimmed and thinly sliced
  • 8 ounces medium asparagus (about 1/2 bunch), trimmed and halved lengthwise
  • 4 scallions, thinly sliced
  • 1/4 cup extra-virgin olive oil
  • Zest of 1 lemon, plus lemon wedges for serving
  • Coarse salt and freshly ground pepper
  • 1/4 cup water
  • 4 skinless wild-salmon fillets (5 ounces and 1 inch thick each)

DIRECTIONS

  1. Preheat oven to 400 degrees with racks in upper and lower thirds. Cut four 12-by-17-inch pieces of parchment. Fold each in half crosswise to make a crease, then unfold and lay flat. Toss mushrooms, asparagus, and scallions with oil in a large bowl. Sprinkle with lemon zest and season with salt and pepper.
  2. Remove asparagus from mixture and divide evenly among parchment pieces, creating a bed of spears on 1 side of crease. Top each with 1 piece of fish, then with mushroom mixture. Drizzle each serving with 1 tablespoon water. To close, fold parchment pieces over each serving; make small overlapping pleats to seal the open sides and create 4 half-moon-shaped packets.
  3. Bake packets on 2 baking sheets 9 minutes. Carefully cut open packets with kitchen shears (steam will be released). Serve fish, asparagus, and mushrooms with lemon wedges for squeezing.

  1. EAT CLEAN FOR SMOOTHIES AND SNACKS.

-Avocado-Vanilla Pear Juice Smoothie.


INGREDIENTS

  • 1 ripe avocado
  • 1 cup no-sugar-added pear nectar, plus more as needed
  • 1/2 teaspoon pure vanilla extract
  • 1 cup ice cubes

DIRECTIONS

  1. Pure all ingredients in a blender until smooth. If too thick, add more nectar to adjust consistency.

-Tangy Tahini and Mango Smoothie.

INGREDIENTS

  • 1 cup slightly thawed frozen mango
  • 1 Tbsp tahini
  • 1 Tbsp lime juice
  • 1/2 cup water

DIRECTIONS

  1. Blend mango, tahini, lime juice, and water until smooth.

-Blueberry-Ricotta Tart Recipe.

INGREDIENTS

  • 1 cup all-purpose flour
  • 1/4 cup finely ground blanched almonds
  • 2 tablespoons toasted wheat germ
  • 2 tablespoons light brown sugar
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon baking powder
  • 4 tablespoons cold, unsalted butter, cut into pieces
  • 1/4 to 1/3 cup low-fat buttermilk
  • 1 1/4 cups part-skim ricotta
  • 1/4 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 1 tablespoon plus 2 more tablespoons honey
  • 2 cups blueberries

DIRECTIONS

  1. In a food processor pulse together all-purpose flour, finely ground blanched almonds, toasted wheat germ, light brown sugar, kosher salt, and baking powder. Add cold, unsalted butter, and process until largest pieces are the size of small peas. With machine running, add low-fat buttermilk until dough just holds together. Pat into a disc, wrap in plastic, and refrigerate for 1 hour (or overnight).
  2. Preheat oven to 375 degrees. On a lightly floured surface, roll out dough 1/8 inch thick. Fit into a 9 1/2-inch tart pan with removable bottom. Trim edges flush with pan and prick holes in dough with fork. Freeze for 15 minutes. Line with parchment paper and fill with pie weights. Bake for 25 minutes. Remove parchment and weights and bake until golden brown and dry, 15 to 20 minutes more. Let cool.
  3. Puree part-skim ricotta with 1/4 tsp. salt, cinnamon, and 1 Tbsp. honey. Spread into cooled shell. Stir 2 Tbsp. honey gently into blueberries and arrange on top of tart. Chill for 2 hours.

-Dairy Free Mango Ice Pops.

INGREDIENTS

6 cups of frozen mango
2 tbs of honey
1 teaspoon of pure vanilla extract
1/4 light coconut milk
2 tbs of fresh orange juice
10 pop sticks

DIRECTIONS

Pure all ingredients in a blender until smooth. Fill up of your popsicle mold and add your pop sticks into your mold. Finally let it chill in the freezer for about 2-3 hours.
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