Sophia Freeman - The Clean Eating Workbook The Guide to the Best Lifestyle

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The Clean Eating Workbook The Guide to the Best Lifestyle BY: SOPHIA FREEMAN 2019 Sophia Freeman All Rights Reserved Liability This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content. Copyright The content of this publication is solely for entertainment purposes and is meant to be purchased by one individual. Permission is not given to any individual who copies, sells or distributes parts or the whole of this publication unless it is explicitly given by the Author in writing.

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Delicious Clean Eating Recipes

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Chapter I - Clean-Eating Soups

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1) Black Bean Soup

This soup is meant to be hot. Heat tolerance is entirely subjective, so use your own judgment. An interesting addition would be 2 cups of brown rice.

Keep in mind bean are a huge part of clean eating. Total Prep Time: 8 hours Yield: Ingredient List:

• 50 oz. black beans, drained (if using dry beans, soak overnight)
• 12 oz. crushed tomatoes
• 6 cups homemade chicken broth
• 1 chopped green pepper
• 1 chopped onion
• 2 minced garlic cloves
• 1 diced jalapeno pepper
• 1 teaspoon powder
• 2 teaspoons cumin
• Salt and pepper to taste
• 1 can chopped green chilies (optional lots of heat)

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ Instructions: . Place all ingredients in a slow cooker. .

Cook on low for 8 hours.

2) Lentil Stew

Lentil are your basic clean-eating legumes. This healthy soup is perfect on a chilly night. Total Prep Time: 1 hour Yield: Ingredient List:

• 1 cup lentils
• 2 sliced celery stalks
• 1 sliced carrot
• 1 tablespoon balsamic vinegar
• 1 teaspoon minced garlic
• teaspoons thyme
• teaspoons oregano
• teaspoons basil
• teaspoons marjoram
• 1/3 cup tomato sauce
• 6 cups homemade vegetable broth
• Salt and pepper to taste

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ Instructions: . Rinse the lentils thoroughly. .

Place all ingredients in a large pot and stir. . Bring the liquid to a boil, then lower the heat to a simmer. . Simmer for 1 hour.

3) Chicken & Rice Soup

Weve cleaned up this chicken soup with homemade broth, brown rice and some nice herbs.

Lemon juice is the secret ingredient, so dont tell anyone. Total Prep Time: 20 minutes Yield: Ingredient List:

• 6 cups homemade chicken broth
• 1 cup sliced carrots
• 1 diced onion
• 1 cup diced celery
• 1 cup quick-cooking brown rice
• 1 cup shredded or cubed chicken meat
• 1 tablespoon lemon juice
• 1 teaspoon tarragon
• 1 teaspoon oregano
• Salt and pepper to taste

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ Instructions: . Heat the broth in a large pot . Stir in remaining ingredients except parsley. . . .

Stir in the chopped parsley. . Simmer for 5 more minutes.

4) Roasted Garlic Potato Soup

This is a great soup, and the garlic certainly is healthy. Technically, whole milk is not clean, only raw milk is. However, raw milk is difficult to find, very expensive, and illegal in some states.

Organic milk is the best alternative. If you want to skip the milk, just add another cup of chicken broth. For added nutrition, leave the skin on the potatoes. Total Prep Time: 52 minutes Yield: Ingredient List:

• 2 tablespoons olive oil
• 6 potatoes, unpeeled and sliced
• Salt and pepper to taste
• 1 chopped onion
• 7 garlic cloves
• 5 cups homemade chicken broth
• 1 cup organic milk
• teaspoons oregano
• teaspoons thyme
• teaspoons dill

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ Instructions: . Preheat the oven to 425 degrees. .

Place the potato slices and garlic cloves in a baking pan and sprinkle with 1 tablespoon olive oil. . Season with salt and pepper. . Bake the potatoes and garlic for 25 minutes. .

Heat the remaining olive oil in a pan and cook the onions for 5 minutes. . Add the oregano and thyme. . Bring the liquid to a boil, then simmer for 25 minutes. .

Use a potato masher to mash the potatoes to desired lumpiness. . Drizzle in the milk which you are mashing. . Simmer for 2 more minutes and serve. .

Garnish with dill.

5) Veal Cabbage Soup

This is a gentle, soothing soup, almost a broth. It shouldnt be spicy, so check half-ways through the cooking process before adding more spices. Just let the flavorful broth caress while its going down. The cabbage is a wonderful cleansing vegetable. veal, cut into small pieces

• 3 cups homemade beef broth
• 1 chopped onion
• 1 minced garlic clove
• 1 bay leaf
• 1 teaspoon fennel seeds
• Salt and pepper to taste
• 2 potatoes, peeled and cubed
• 4 cups shredded cabbage
• 1 cup homemade tomato sauce

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ Instructions: . veal, cut into small pieces

• 3 cups homemade beef broth

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