Emily Willis - Clean Eating Cookbook: 150 Clean Eating Recipes to Lose Weight and Feel Great
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- Book:Clean Eating Cookbook: 150 Clean Eating Recipes to Lose Weight and Feel Great
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Table of Con tents
Introduction
More and more people all over the world decide to give up their regular lifestyles and follow a new and healthier one! We are talking about clean eating!
Clean eating is a revolutionary and simple concept that means eating more whole and real foods and giving up processed and refined ones.
Despite the fact that todays market is full of artificial and sophisticated products that contain all sorts of unnatural ingredients, we can assure you that its actually very easy to follow a clean eating diet.
Once you get started, it will become a part of your life and you will never give it up!
The Most Important Clean Eating Principles
Weve gathered some easy clean eating principles that will help you understand this lifestyle better!
- You are already familiar with the first and most important clean eating principle: you have to eat more natural foods and you have to forget about any processed ones.
- Consume unrefined foods instead of refined ones. Consume a lot of grains like rice or quinoa and a lot of beans, legumes, honey, maple syrup, coconut and palm sugar, etc.
- Each meal you consume during the day, must contain good fats, proteins and carbs.
- Consume as little salt as you can.
- Eat at least 5 times per day but make sure you dont eat too much.
- Forget about drinking coffee and processed drinks.
- Exercise!
These are actually some simple guidelines that help you with your clean eating diet.
Now, lets discover what you can eat if you are following a clean eating diet.
- Fruits- fresh fruits, canned fruits with no added sugar, dried fruits and natural fruit juices.
- Veggies- any fresh veggies, canned veggies with no added salt
- Grains- rice, oats, quinoa, etc, whole wheat pasta, whole grain bread, English muffins, etc
- Dairy- yogurt, milk, cheese, non-dairy milk and dairy products
- Poultry- chicken
- Meat- pork, beef, lamb, etc.
- Seafood and fish
- Eggs
- Nuts- almonds, cashews, walnuts, etc.
- Nut butters
- Beans- dried or canned ones
- Healthy oils- avocado, coconut or olive oil
As you can see, clean eating doesnt mean you need to give up your favorite foods. It just means you must make some small changes.
So, what do you say?
Are you up for the challenge?
Then get your hands on this magnificent clean eating recipes collection and start cooking some of the most amazing dishes ever!
Enjoy!
Clean Eating Bre akfast Recipes
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings:
Ingredients:
- cup blueberries
- cup almond milk
- cup strawberries, halved
- 3 Medjool dates
- cup blackberries
Directions:
- Put blueberries in your blender.
- Add strawberries, blackberries, dates and milk and pulse everything really well.
- Transfer to a tall glass and serve right away.
Enjoy!
Nutrition: calories 78, fat 0, fiber 2, carbs 3, protein 7
Delicious Poached Eggs
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings:
Ingredients:
- 2 eggs
- 2 teaspoons olive oil
- 1 small yellow onion, chopped
- A pinch of red pepper flakes
- 1 cup homemade marinara sauce
Directions:
- Heat up a pan with the oil over medium high heat, add onion, stir and cook for 5 minutes.
- Add pepper flakes and marinara sauce, stir and cook for 1 minute more.
- Break eggs into the pan, cover and cook for 7 minutes more.
- Divide this between plates and serve.
Enjoy!
Nutrition: calories 230, fat 3, fiber 5, carbs 14, protein 11
Veggie Frittata
Preparation time: 10 minutes
Cooking time: 1 hour and 15 minutes
Servings:
Ingredients:
- 4 garlic cloves
- 3 red bell peppers, cut into big chunks
- Cooking spray
- 1 yellow onion, sliced
- 2 zucchinis, cut into thin strips
- cup parsley, chopped
- 1 tablespoon olive oil
- 4 eggs
- 6 egg whites
- A pinch of cayenne pepper
- A pinch of sea salt
- 1/3 cup parmesan, grated
Directions:
- Line 2 baking dishes with tin foil and spray some cooking oil on them.
- Place garlic cloves and bell peppers in a baking dish and zucchini and onions in the other one.
- Drizzle the oil over veggies, put zucchini and onion in the oven and roast at 425 degrees F for 15 minutes.
- Take these out of the oven, put bell peppers and garlic cloves and roast them at the same temperature for 10 minutes more.
- Peel peppers, chop them and put them in a bowl,
- Roughly chop zucchinis, garlic and onion and add to the same bowl with the peppers.
- Add cayenne and parsley and stir.
- In a bowl, mix eggs with egg whites and a pinch of salt and stir well.
- Combine this mix with the veggies and stir.
- Spray a round pan with cooking oil, pour frittata mix, spread, put in the oven and bake at 350 degrees F for 50 minutes.
- Leave frittata to cool down a bit before slicing and serving it.
Enjoy!
Nutrition: calories 140, fat 2, fiber 2, carbs 7, protein 10
Silky Banana Smoothie
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings:
Ingredients:
- 2 bananas, peeled and halved
- cup almond milk
- cup tofu, soft
- A pinch of cinnamon powder
- 2 tablespoons hemp seeds
- 2 tablespoons almond butter
- 2 tablespoons raw honey
- 1 cup ice
- 1 teaspoon vanilla extract
Directions:
- Put bananas in your blender.
- Add almond milk, tofu, hemp seeds and cinnamon powder and blend well.
- Also, add vanilla, almond butter and honey and pulse again.
- Add ice at the end, pulse one more time, divide into glasses and serve.
Enjoy!
Nutrition: calories 176, fat 2, fiber 6, carbs 15, protein 17
Quick Egg Delight
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings:
Ingredients:
- 1 teaspoon almond milk
- 1 egg
- 1 teaspoon parmesan, grated
- teaspoon coconut butter
- 1 tablespoon tomato, chopped
- 1 teaspoon chives, chopped
Directions:
- Put the milk in a ramekin.
- Add parmesan and butter, put in preheated broiler and broil for 2 minutes.
- Crack the egg into the ramekin, add tomato on top, put in preheated broiler again and cook for 7 minutes more.
- Sprinkle chives on top and serve.
Enjoy!
Nutrition: calories 210, fat 3, fiber 2, carbs 16, protein 12
Great Breakfast Bowl
Preparation time: 15 minutes
Cooking time: 0 minutes
Servings:
Ingredients:
- cup blueberries
- cup rolled oats
- cup almond milk
- 2 tablespoons almond, roasted and sliced
Directions:
- Put the milk in a bowl, add oats, stir, cover and keep in the fridge for 15 minutes.
- Top with almonds and blueberries and serve right away.
Enjoy!
Nutrition: calories 230, fat 1, fiber 8, carbs 20, protein 15
Divine Breakfast Oatmeal
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings:
Ingredients:
- 1 and teaspoons cinnamon, ground
- 2 and cups rolled oats
- 1 and teaspoon baking powder
- 1 and cups carrots, shredded
- 1/3 cup pure maple syrup
- 2 and cups almond milk
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