MORE BY DALE L. ROBERTS
THE HOME WORKOUT FLAGSHIP BRAND
The Beginners Home Workout Plan: A Basic Fitness Program for Getting Healthy, Building Muscle & Staying Lean
The Stretch Workout Plan: Simple Exercises to Improve Flexibility, Increase Mobility and Relieve Tension
An Ultimate Home Workout Plan Bundle: The Very Best Collection of Exercise and Fitness Books
The 90-Day Home Workout Plan: A Total Body Fitness Program for Weight Training, Cardio, Core & Stretching
THE HOME WORKOUT PLAN SHORT READS SERIES
The Home Workout Plan: How to Master Core Exercises in 30 Days
The Best 30-Day Upper Body Workouts (The Home Workout Plan Bundle)
The Home Workout Plan: How to Master Cardio in 30 Days (Fitness Short Reads Book 7)
The Home Workout Plan: How to Master Arm Exercises in 30 Days
The Home Workout Plan: How to Master Butt Exercises in 30 Days (Fitness Short Reads Book 8)
The Complete Home Workout Plan Series: How to Master Fitness in 30 Days (The Home Workout Plan Bundle) (Volume 7)
The Home Workout Plan: How to Master Leg Exercises in 30 Days (Fitness Short Reads Book 4)
The Home Workout Plan: How to Master Push-Ups in 30 Days (Fitness Short Reads Book 1)
The Ultimate 30-Day Fitness Challenge for Women (The Home Workout Plan Bundle Book 2)
The 30-Day Core & Cardio Fitness Challenge (The Home Workout Plan Bundle Book 5)
The 30-Day Total Body Fitness Challenge (The Home Workout Plan Bundle Book 6)
The Best 30-Day Lower Body Workouts (The Home Workout Plan Bundle Book 4)
The Home Workout Plan for Seniors: How to Master Chair Exercises in 30 Days (Fitness Short Reads Book 6)
The Home Workout Plan: How to Master Pull-Ups in 30 Days (Fitness Short Reads Book 2)
HOW TO RELIEVE SCIATICA PAIN AT HOME
3 Ways to Relieve Sciatica Pain
Sciatic Nerve Pain Relief
What is Sciatica and How Is It Treated?
NUTRITION BOOKS
Clean Eating Recipes Book 1: Over 30 Simple Recipes for Healthy Cooking (Clean Food Diet Cookbook)
Clean Eating Recipes Book 2: Over 30 Simple Recipes for Healthy Cooking (Clean Food Diet Cookbook)
The Best Juicing Recipes for Weight Loss: Over 30 Healthy Fruit & Vegetable Blends
The Best Green Smoothies for Weight Loss: Over 30 Simple Recipes for Healthy Eating
OTHER BOOKS
The 3 Keys to Greater Health & Happiness: A Beginners Guide to Exercise, Diet & Mindset
The 15-Minute Standing Abs Workout Plan: Ten Simple Core Exercises to Firm, Tone, and Tighten Your Midsection
The Chest and Arms Workout Plan: Firm, Tone, and Tighten Your Upper Body
The ABC Workout Plan: Firm, Tone, and Tighten Your Abs, Butt, and Core
The 11 Best Cardio Workouts: To Burn Fat, Tone Up, and Lose Weight
SEE MORE AT DALE L. ROBERTSS AUTHOR PAGE
TABLE OF CONTENTS
Clean Eating Recipes: Over 30 Simple Recipes for Health Cooking
ISBN: 9781310713637
Cover design by Sami Johnston, Cover image by Depositphotos.com
All rights reserved
September 22, 2015
Copyright 2015 One Jacked Monkey, LLC
onejackedmonkey.com
Original publication June 18, 2015
ISBN-13: 978-1514613832
ISBN-10: 1514613832
No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.
Disclaimer
Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.
This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC, and the author are not associated nor represent any product or vendor mentioned in this book.
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INTRODUCTION
CLEAN EATING HAS BEEN A term tossed around lately, but the concepts have widely varied from one source to the next. If you are not careful, then you may buy into a philosophy that is nutritionally inadequate and has dangerous repercussions to your health. Simply put, clean eating is about more mindful choices in the food you are eating. This way of eating is not about calorie deprivation or subtracting any foods for you to get ridiculous results quick.
To eat clean means to be selective with what you are putting into your body. Most concepts of clean eating may include:
- Avoiding junk food and most fast food
- Cutting back on processed foods, refined grains, added sugars and unhealthy fats (i.e. saturated, trans)
- Increasing the consumption of fresh vegetables, fruits, and whole grains
- Eating healthy proteins and fats (i.e. monounsaturated, polyunsaturated)
- No calorie counting since you are not eliminating any one food group
The concept of eating clean is that you eat as naturally as possible and load up on the good things that will keep your body vibrant and full of energy and vitality.
These recipes can be cost-effective if you are selective with where you are buying your groceries. When I purchase ingredients, I look out for sales, use coupons and only purchase produce when it is in-season. Look out for any stores that sell grains and legumes (beans) in bulk so you can get more for your dollar as opposed to smaller boxed grains and legumes. You are more susceptible to eating clean if you always have a supply of clean food ready for you. Produce is going to be tricky since you dont want to purchase more than three days at a time of fruits and vegetables. Three days of produce ensures that you always have fresh food and dont have anything spoiling in your fridge.
I designed this cookbook based on my personal experiences in cooking. The truth is I cannot stand spending more than a half hour working on any one meal. It drives me crazy because all I want to do is eat or find something more productive. Except two recipes (or so), I feature dishes that take under a half hour to make. The first time you put together one of these recipes, it may take a little longer, but with practice, you may become more efficient at slapping these dishes together.
You will notice the lack of nutritional information, and this is for good reason. Based largely on the ingredients you buy and how much you put into each dish, the nutrition information I would provide would not be accurate. I did, however, tell you how many servings a recipe makes so that you could dish it out appropriately. You really shouldnt be eating any more than one serving at a time of any one dish. The side dishes would be the exception to the rule, but otherwise, separate out the recipe into equal portion sizes according to the serving size. I will store extra portions of food that I can eat later in a small plastic container.