Jenna Fernandez - Clean Eating: A Complete Clean Eating Cookbook With Quality Clean Eating Recipes

Y ou may have heard a lot about eating clean or eating healthy. But did you know that clean eating is a dietary program?

So what exactly is clean eating diet? It is a nutritious diet that is rich in whole foods consumed preferably in their naturally occurring state as non-processed food. For example you eat fresh fruits and vegetables, whole grains etc. by which your body is more energized and healthy. These contain fibers, vitamins and minerals that are necessary for a healthy life. You need to eat fat burning foods like whole grains, green tea, lean poultry, sea food, berries, nuts, nut butter, non dairy milk, yogurt, hot peppers, and greens.

As a rule, you need to eat 4-5 small meals in a day. Each meal should consist of complex carbohydrate with about 20 grams of protein. You need to have at least 8 glasses of water everyday and not skip meals, especially breakfast.

In this diet, you are not allowed to eat artificial sweeteners, processed and packaged food as they contain preservatives and artificial ingredients. You also need to avoid all types of saturated fats, trans fats, cokes, alcohol, etc.

With all the dieting, exercising is a must. But these may seem like big sacrifices now, but in the long run, the benefits of clean eating are immense. Wouldn't you like a long healthy life by losing weight and maintaining it? If your answer is yes, then lets not waste time and learn some quick and easy clean eating recipes.

I want to thank you for choosing this book and hope you find it informative.

I ngredients:

• 1 cup fresh or frozen blackberries
• 1 cup fresh or frozen strawberries
• 1 cup fresh or frozen blueberries
• 1 cup homemade almond milk
• 6 medjool dates, pitted, soaked in water for a while

Method:

1. Blend together all the ingredients until smooth.
2. Serve in tall glasses with crushed ice.

I ngredients:

• 1 1/2 cups fresh, ripe mango, pitted, peeled, chopped into chunks
• 3 medium bananas, peeled, sliced, frozen
• 2 1/2 cups water
• 3 tablespoons raw almond butter
• 1/3 cup raw hemp seeds, hulled
• 1 1/2 teaspoons vanilla extract
• 1 1/2 tablespoons honey
• A pinch of salt

Method:

1. Blend together all the ingredients until smooth.
2. Serve in tall glasses with crushed ice.

I ngredients:

• 1 cup kale leaves, discard hard stems and ribs
• 2/3 cup strawberries
• 2/3 cup blueberries
• 2 medium bananas, peeled, sliced
• 1 cup almond milk
• 2 tablespoons chia seeds + extra for serving
• 2 tablespoons hemp powder
• 2 tablespoons ground flax seeds
• 2 tablespoons acai berry
• 2 teaspoons ground cinnamon

Method:

1. Place all the ingredients in a blender and blend until smooth.
2. Pour into a tall glass.
3. Sprinkle chia seeds on top. Serve with crushed ice.

I ngredients:

• 3-4 ripe tomatoes, peeled,
• 4 stalks celery, chopped
• 4 cups fresh spinach
• 2 tablespoons lemon juice
• Lemon slices to garnish

Method:

1. Add celery, tomato and spinach to a juicer. Pour the juice in tall glass. Add lemon juice.
2. Serve garnished with lemon slice and crushed ice.

I ngredients:

• 2 eggs, beaten
• 2 teaspoons olive tapenade
• 2 cups fresh baby spinach
• 2 tablespoons fresh goat cheese
• 1 1/2 teaspoons canola oil
• Pepper powder to taste
• Salt to taste

Method:

1. Place a nonstick skillet over medium heat. Add oil. When oil is hot, swirl the pan and pour egg. Cook until eggs are set. Flip sides and cook the other side too.
2. Gently remove the omelet from the pan and place on a plate.
3. Place the pan back on heat and add spinach. Saut for a couple of minutes until spinach wilts. Sprinkle salt and pepper and remove from heat.
4. Spread olive tapenade over the omelet. Place spinach over it. Sprinkle goat cheese.
5. Roll and serve.

I ngredients:

• 1/2 cup broccoli, chopped, cooked
• 4 large eggs
• 4 ounce sliced mushrooms
• 1 tablespoon coconut milk or skim milk
• 2 tablespoons black olives, sliced
• 1 teaspoon canola oil
• 1/2 tablespoon pizza seasoning
• 1/4 teaspoon salt or to taste
• 1/4 teaspoon pepper powder or to taste

Method:

1. Place a skillet over medium high heat. Add oil. When oil melts, add mushrooms and saut until light brown. Remove from heat and add broccoli and olives and stir.
2. Place a little of this mixture into lined and greased muffin tray to fill about 2/3 each.
3. Whisk together in a bowl, eggs, milk, pizza seasoning, salt and pepper. Pour this mixture into the muffin tray over the vegetables so as to fill up to 3/4 each.
4. Place the muffin tray in a preheated oven and bake at 350 degree F for 20 -25 minutes or until a toothpick when inserted in the center of the muffin comes out clean.

I ngredients:

• 1 cup blueberries
• 1 cup rolled oats
• 1 cup skim milk or plain soy milk
• 1/4 cups almonds, sliced, toasted

Method:

1. Add milk and oats to a bowl. Stir, cover and place in the refrigerator overnight.
2. Place blueberries on top. Garnish with almonds and serve.

I ngredients:

• 6 large eggs
• 1 large white onion, thinly sliced
• 6 cups collard greens, chopped
• 6 cups spinach, chopped
• 8 white mushrooms, sliced
• 6 cloves garlic, minced, divided
• 1 1/2 tablespoons olive oil
• 1 teaspoon red pepper flakes or to taste
• 1 teaspoon dried oregano
• 1 1/2 teaspoons ground cumin
• Freshly ground black pepper to taste
• Salt to taste
• 3 tablespoons Greek yogurt
• 4 teaspoons 1% milk or light coconut milk
• 3 teaspoons red chili paste
• Cooking spray

Method:

1. Place a heavy bottomed pot over medium high heat. Add oil. When oil is heated, add onion and saut until onions are light brown.
2. Add salt, pepper and collard greens and cook for a couple of minutes until it turns bright green.
3. Add half the garlic, cumin, oregano, red pepper and saut for a few seconds.
4. Add spinach and cook until spinach wilts.
5. Remove from heat.
6. Spray a large cast iron skillet with cooking spray. Remove spinach mixture from the pot with a slotted spoon and add to the iron skillet.
7. Place mushrooms all over it. Make 6 cavities in the spinach mixture. Crack an egg into each of the cavity.
8. Place the skillet in a preheated oven and bake at 400 degree F until eggs are set.

I ngredients: